Intermediate plan · starts soon
Good evening, Talia
175
days to Los Angeles
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Today
Training opens Monday, November 16. Your whole sixteen weeks is already in the calendar if you want a look at what is coming.
See the planYour paces
These paces are based on a goal marathon time of 3:30:13.That is what your race result on file predicts. The rep columns are the time one rep should take at that effort.
| Effort | Pace | 1 mi | 1 km | 800 m | 400 m | What it should feel like |
|---|---|---|---|---|---|---|
| Easy | 9:02–9:57/mi | — | — | — | — | Conversational. This is where most of the week lives and where the aerobic work actually happens. |
| Marathon | 7:59–8:03/mi | 8:01 | 4:59 | 3:59 | 2:00 | The pace you intend to run on race day. It should feel controlled, not hard. |
| Threshold | 7:30–7:34/mi | 7:32 | 4:41 | 3:45 | 1:52 | Comfortably hard, the pace you could hold for about an hour. Steady, never a race. |
| Interval | 6:54–7:02/mi | 6:58 | 4:20 | 3:28 | 1:44 | Hard running in repeats, working at close to your ceiling. Full effort, honest recoveries. |
| Repetition | 6:28–6:31/mi | 6:30 | 4:02 | 3:14 | 1:37 | Short, fast and relaxed. This is about mechanics and speed, not about being out of breath. |
