This year I was short of training time, and averaged 2-3 sessions a week (at least a long run building to 20 miles, and a speed session). Managed 3:42. Same is likely again this year - any idea whether anyone has schedules for 3 sessions a week aiming for 3:30?? Or should I just take a program and ignore the easy days?
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The article doesn't mention goal times, but there is a table of training paces which might help.
Good luck.
Why not do as Minnie the Minx says use the November RW training plan (or any trainig plan) and adapt it.
Good luck and happy running!
Earlier this year I got up to 22 Sundays and 13 Wednesdays, plus a couple of 6's or a 6 and an 8. If you do the Sun and Weds, plus one 6, you've got over 40miles/week on three sessions. No speedwork though, although you could fartlek etc as part of the main runs.
Best of luck )