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Based on the Caffeine Bullet sub-3:30 marathon plan.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday (Long Run) |
|---|---|---|---|---|---|---|---|
| Week 2 | Rest | 6x800m intervals @ 6:30/mile pace | 10 miles easy | 5 miles steady | Rest | Parkrun Test (5K) | 12 miles easy |
| Week 3 | Rest | Speedwork: 5x1 mile @ 6:45/mile pace | 8 miles easy | 7 miles steady | Rest | Parkrun Test (5K) | 13 miles easy |
| Week 4 | Rest | Speedwork: 8x800m @ 6:30/mile pace | 10 miles easy | 6 miles steady | Rest | 10K race | 14 miles long run |
| Week 5 | Rest | Speedwork: 6x1 mile @ 6:40/mile pace | 8 miles easy | 7 miles tempo | Rest | Parkrun Test (5K) | 15 miles long run |