Here is my last 7 week key workout, i think i'm near 1h10' high / 1h11' low in this moment.
Misano Marathon wasn't in program, they invited me, so after the race in week 3 i change my plan doing 36km key sessione on wednesday and 30km workout the next wednesday.
-6week Tuesday 15x400m @3.00 rec. 200m in 1'15'' // Thursday 12km Marathon Pace // Friday 8km Easy + Hill Sprint 10x15'' rec. 1'45'' // Saturday 10x1000m @3.20 rec. 1' Easy // Sunday 28km Easy on Hilli Route
-5week Monday 12km Easy + 15x12'' Hill Sprint rec. 1'15'' // Wednesday 7x2km @3.20 rec. 3' Easy // Friday 6km Easy + 8x15'' Hill Sprint // Saturday 36km @3.50
-4week Tuesday 20x500m @3.00 rec. 1'15'' walking // Thursday 21.1km Marathon Pace then Easy session from saturday to next friday race.
-3week Low Volume week with Hill Sprint on Monday // Half Marathon race on Friday (1h14' with a lot of Hill)
-2week Thursday 10km Easy + 10x15'' Hill Sprint rec. 1'30'' // Wednesday (36km) 20km @4.00 + 4km @3.30 / 3km @3.25 / 2km @3.20 with rec. 1km @4.00 // Saturday Double of quality AM 14km @3.30 PM 10x400m @3.05 rec. 200m in 1'
-1week Monday Ramp Test ROWING // Wednesday 8x1600m Marathon Pace -10'' rec. 1200m Marathon Pace +15'' // Saturday 20x 2' Marathon Pace -10'' rec. 1' Easy
Race Week Tuesday 10x400m rec. 200m Tuesday @3.10 // Thursday 7x3' Marathon Pace rec. 1' Easy