This programme is great if you are aiming for a time between 7:30 and 9 hours. The programme is based on you having already completed your seeding marathon. You can of course do another marathon on one of your long run days to improve/get your seeding but then please take the following week very easy and swap the interval session for an easy run. You can also swap out the long run in week 7 for Two Oceans if you would like to race both! This plan has 5-6 runs, 1 strength and 1 yoga per week. ...