144 week plan to Olympic qualifying standard:
First twelve weeks: train to do a mile in 5 minutes, average 60 miles per week in this time.
Second twelve weeks train to do 3k or 2 miles at a 5 minute pace, average 75 miles per week in this time.
Third twelve week period: do a 5k race at a 5 minute pace, average 90 miles per week in this time.
Fourth twelve week period: train for a 5 mile or 8k race at a 5 minute pace, average 105 miles per week in this time.
Fifth twelve week period: train to do a 10k at a 5 minute pace, average 120 miles per week in this time.
Sixth twelve week period: train to do a 15k or a 10 miler at a 5 minute pace, averag 135 miles per week in this time.
Seventh week period: train to do a 20k or half marathon at a 5 minute pace, average 150 miles per week in this time.
Eighth week training period: train to do a marathon at a 5 minute pace, average 150 miles per week in this time.
Keep repeating the seventh and eighth 12 week training block until you run a 2:19:00 marathon.