London 2014 - 4:30 to 4:45

Chris Truman

Hello all - thanks for reading.  I've got into london 14 and now am looking at training plans.  I've run 4 marathons before - lots of halves - and my best time was 4:49.  I've recently seen an improvement in my half times so know my training is paying off.  what I need is a good training plan that will see me through between 4:30 and 4:45.  Advice gladly welcomed.

Should add that I only run three time a week due to work.