Week -1 plan:

S: Rest

M: 7 R w/ 8 x 100 m

T: 8 w/ 4 x 1200 m @ 5K pace

W: Rest

T: 5 R w/ 6 x 100 m

F: Rest

S: 12 MLR

Total: 32 miles.

I will almost certainly run the 1200's by feel. My last bout of them were terrible, so anything sub 5-minute (on all four) should be taken as success. If I'm serious about the 3:20 marathon, they should be run in 4:49 (96 s laps). It would be nice to seek out an actual track for this.

I will probably skip the strides on Thursday. I can do the 4-mile route, which is almost 5 miles, and a little extra at the end.