Berlin Marathon - 2019 Training Plan (Sub-3:15)

Seems easier than the Sub-3 training, I guess I am in-between

Week No	Plan - Schedule Run	Date
Week 1
Mon (112)	8km (approx 45 mins ~ 5:38 min/km) easy.	10 Jun
Tue (111)	6.4km (29-31 mins ~ 4:31-4:51 min/km) slow with a few gentle strides	11 Jun
Wed (110)	9.6km (44-47 mins ~ 4:35-4:54 min/km) slow	12 Jun
Thu (109)	8km (approx 34 mins ~ 4:15 min/km) steady	13 Jun
Fri (108)	Rest or 6.4km (31+ mins ~ 4:51 min/km) easy	14 Jun
Sat (107)	19.2km (93 mins ~ 4:51 min/km) slow	15 Jun
Sun (106)	Rest or 8km (approx 32 mins ~ 4 min/km) brisk hilly cross-country or race	16 Jun
Week 2
Mon (105)	8km (approx 45 mins ~ 5:38 min/km) easy.	17 Jun
Tue (104)	1.6km jog, then 3x3.2km (or 11-12mins - 3:45 min/km) fast, with 800 (4 min) jog recoveries, then 1.6km jog	18 Jun
Wed (103)	11.2km (51-55 mins, 4:33-4:54 min/km) slow	19 Jun
Thu (102)	1.6km jog, then 4.8km (approx 19:30 - 4:04 min/km) brisk, then 1.6km jog	20 Jun
Fri (101)	Rest or 6.4km (31+ mins - 4:50 min/km) easy	21 Jun
Sat (100)	22.4km (109 mins - 4:51 min/km) slow	22 Jun
Sun (99)	Rest or 9.6km (approx 45 mins - 4:41 min/km) steady off-road or rest	23 Jun
Week 3
Mon (98)	8km (approx 45 mins ~ 5:38 min/km) easy.	24 Jun
Tue (97)	1.6km jog, then 5x1.6 (or 6 mins - 3:45 min/km) fast, with 400m (2-min) jog recoveries, then 1.6km jog	25 Jun
Wed (96)	12.8km (58-62 mins - 4:32-4:50 min/km) slow	26 Jun
Thu (95)	9.6km (approx 41 mins - 4:16 mins/km) steady	27 Jun
Fri (94)	Rest or 6.4km (31+ mins - 4:51 min/km) easy	28 Jun
Sat (93)	25.6km (approx 2hrs 15 ~ 5:15 min/km) slow	29 Jun
Sun (92)	Rest or 9.6km (approx 45 mins - 4:41 min/km) steady off-road or rest	30 Jun
Week 4
Mon (91)	8km (approx 45 mins ~ 5:38 min/km) easy.	1 Jul
Tue (90)	1.6km jog, then 8x800m (or 3 mins - 3:45 min/km) fast, with 200m (1-min) jog recoveries, then 1.6 jog	2 Jul
Wed (89)	14.4km (66-70 mins ~ 4:35-4:52 mins/km) slow	3 Jul
Thu (88)	1.6km jog, then 4.8km (approx 19:30 ~ 4:04 min/km) brisk, then 1.6km jog	4 Jul
Fri (87)	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	5 Jul
Sat (86)	1.6km jog, then race 10K or 8km, then 1.6km jog. Aim for sub-40:00 10K (4:00 min/km) or sub-30:00 (3:45 min/km) 5-miler (8km)	6 Jul
Sun (85)	Rest or 6.4km (31+mins ~ 4:51 min/km) easy	7 Jul
	Your Goal Complete a run of around 2 hours 40 mins (Week 7). Your Theme You add volume and speed.
Week 5
Mon (84)	8km (approx 45 mins ~ 5:38 min/km) easy.	8 Jul
Tue (83)	1.6km jog, then 9.6km (or 45 minutes ~ 4:41 min/km) fartlek, then 1.6km jog	9 Jul
Wed (82)	16km (73-79 mins ~ 4:34-4:56 min/km) slow	10 Jul
Thu (81)	1.6km jog, then 6.4km (approx 26 mins ~ 4:04 min/km) brisk, then 1.6km jog	11 Jul
Fri (80)	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	12 Jul
Sat (79)	25.6km (approx 2hrs 15 ~ 5:15 min/km) slow	13 Jul
Sun (78)	Rest or 8km (approx 42 mins ~ 5:15 mins/km) easy	14 Jul
Week 6
Mon (77)	6.4km (35 mins ~ 5:28 min/km) easy	15 Jul
Tue (76)	1.6km jog, then 10 x 2 mins up hill, jog back. Then 1.6km jog at end of session	16 Jul
Wed (75)	16km (approx 80 mins ~ 5 min/km) slow	17 Jul
Thu (74)	1.6km jog, then 6.4km (approx 29 mins ~ 4:32 min/km) brisk, then 1.6km jog	18 Jul
Fri (73)	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	19 Jul
Sat (72)	28.8km (approx 2hrs 30 ~ 5:12 min/km) slow	20 Jul
Sun (71)	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	21 Jul
Week 7
Mon (70)	8km (approx 45 mins ~ 5:38 min/km) easy.	22 Jul
Tue (69)	1.6km jog, 12 x 2 mins up hill, jog back. Then 1.6km jog at end of session	23 Jul
Wed (68)	17.6km (or 90 mins ~ 5:07 min/km) slow	24 Jul
Thu (67)	12.8km (approx 60 mins ~ 4:41 min/km) steady	25 Jul
Fri (66)	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	26 Jul
Sat (65)	32km (approx 2hrs 45 ~ 5:09 min/km) steady	27 Jul
Sun (64)	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	28 Jul
Week 8
Mon (63)	8km (approx 45 mins ~ 5:38 min/km) easy.	29 Jul
Tue (62)	1.6km jog,then 14 x 2 mins up hill, jog back. Then 1.6km jog at end of session	30 Jul
Wed (61)	19.2 (100 mins ~ 5:12 min/km) slow	31 Jul
Thu (60)	1.6km jog, then 4.8km (approx 20 ~ 4:10 min/km) brisk, then 1M jog	1 Aug
Fri (59)	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	2 Aug
Sat (58)	8km (approx 42 mins ~ 5:15 min/km) easy.	3 Aug
Sun (57)	Race (5M to half-marathon)	4 Aug
	Your Goal A sub-1:30 half-marathon (Week 10).  Your Theme You reach your highest mileage
	Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.
Week 9
Mon (56)	8km (approx 45 mins ~ 5:38 min/km) easy.	5 Aug
Tue (55)	1.6km jog, 16 x 200m (or 45 secs) fast, with 100m (or 30-sec) jog recoveries, then 1.6km jog	6 Aug
Wed (54)	12.8km (approx 65 mins ~ 5:04 min/km) slow	7 Aug
Thu (53)	16km (approx 75 mins ~ 4:41 min/km) steady	8 Aug
Fri (52)	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	9 Aug
Sat (51)	32km (approx 2hrs 45 ~ 5:09 min/km) slow	10 Aug
Sun (50)	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	11 Aug
Week 10
Mon (49)	8km (approx 45 mins ~ 5:38 min/km) easy.	12 Aug
Tue (48)	1.6km jog, then 3 x 3.2km (or 12 mins ~  3:45 min/km) fast, with 400m (or 2-min) jog recoveries, then 1.6km jog	13 Aug
Wed (47)	16km (approx 85 mins ~ 5:18 min/km) slow	14 Aug
Thu (46)	1.6km jog, then 6.4km (approx 28 mins ~ 4:23 min/km) brisk, then 1.6km jog	15 Aug
Fri (45)	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	16 Aug
Sat (44)	21km @ 4:17 min/km or 35km (approx 2hrs 55 ~ 5:00 min/km) slow	17 Aug
Sun (43)	Rest or 4.8km (approx 25 mins ~ 5:12 min/km) easy	18 Aug
Week 11
Mon (42)	8km (approx 45 mins ~ 5:38 min/km) easy.	19 Aug
Tue (41)	1.6km jog, then 9.6km (or 50 mins ~ 5:12 min/km) fartlek, then 1.6km jog	20 Aug
Wed (40)	11.2km (approx 58 mins ~ 5:10 min/km) slow	21 Aug
Thu (39)	19.2km (approx 90 mins ~ 4:41 min/km) steady	22 Aug
Fri (38)	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	23 Aug
Sat (37)	35km ~ 38km (approx 3hrs 00 ~ 5:09 min/km) slow	24 Aug
Sun (36)	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	25 Aug
Week 12
Mon (35)	8km (approx 45 mins ~ 5:38 min/km) easy.	26 Aug
Tue (34)	1.6km jog, then 3 x 3.2km (or 12 mins ~ 3:45 min/km) fast, with 400m (or 2-min) jog recoveries, then 1.6km jog	27 Aug
Wed (33)	16km (approx 85 mins ~ 5:18 min/km) slow	28 Aug
Thu (32)	1.6km jog, then 6.4km (approx 28 mins ~ 4:23 min/km) brisk, then 1.6km jog	29 Aug
Fri (31)	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	30 Aug
Sat (30)	32km (approx 2hrs 45 ~ 5:09 min/km) slow	31 Aug
Sun (29)	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	1 Sep
Week 13	(Tapering)
Mon (28)	8km (approx 45 mins ~ 5:38 min/km) easy.	2 Sep
Tue (27)	1.6km jog, 5 x 1.6km (or 6 mins ~ 3:45 min/km) fast with 200m (or 1-min) jog recoveries, then 1.6km jog	3 Sep
Wed (26)	12.8km (approx 65 mins ~ 5:05 min/km) slow	4 Sep
Thu (25)	1.6km jog, then 8km (approx 35 mins ~ 4:22 min/km) brisk, then 1.6km jog	5 Sep
Fri (24)	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	6 Sep
Sat (23)	30.0km (approx 2hrs 35 ~ 5:08 min/km) slow	7 Sep
Sun (22)	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	8 Sep
Week 14
Mon (21)	8km (approx 45 mins ~ 5:38 min/km) easy.	9 Sep
Tue (20)	1.6km jog, then 8 x 800m (or 3 mins ~ 3:45 min/km) fast, with 100m (or 1-min) jog recoveries, then 1.6km jog	10 Sep
Wed (19)	11.2km (approx 60 mins ~ 5:21 min/km) slow	11 Sep
Thu (18)	16km (approx 75 mins ~ 4:41 min/km) steady	12 Sep
Fri (17)	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	13 Sep
Sat (16)	28.0km (approx 2hrs 25 ~ 5:12 min/km) slow	14 Sep
Sun (15)	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	15 Sep
Week 15
Mon (14)	8km (approx 45 mins ~ 5:38 min/km) easy.	16 Sep
Tue (13)	1.6km jog, then 12 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1.6km jog	17 Sep
Wed (12)	9.6km (approx 50 mins ~ 5:12 min/km) slow	18 Sep
Thu (11)	1.6km jog, then 4.8km (approx 20 mins ~ 4:10 min/km) brisk, then 1.6km jog	19 Sep
Fri (10)	Rest or 6.4km (approx 35 mins ~ 5:38 min/km) easy	20 Sep
Sat (9)	19.2km (approx 90 mins ~ 4:41 min/km) steady	21 Sep
Sun (8)	Rest or 8km (approx 42 mins ~ 5:15 min/km) easy.	22 Sep
Week 16
Mon (7)	8km (approx 40 mins ~ 5 min/km) easy.	23 Sep
Tue (6)	1.6km, the 8x400m (or 90 secs) fast, with 200m (or 2-min) jog.	24 Sep
Wed (5)	6.4km @ 35 mins (5:38 min/km) easy.	25 Sep
Thu (4)	Rest	26 Sep
Fri (3)	Rest	27 Sep
Sat (2)	3.2km (or 15 mins) easy, in racing kit.	28 Sep
Sun (1)	The Race	29 Sep

My Core Training Exercise

Best Living Room Core Training

Part One
1.  Butt Kicks - 50 times
2.  Jump Squats - 50 times
3.  Burpees - 10 times
4.  Mountain Climbers - 50 times
5.  Alternating Side Lunges - 50 times
6.  Jumping Lunges - 20 times
Repeat the above circuit a total of 2 times

1. Butt Kicks - 50 times

2.  Jump Squats - 50 times

3.  Burpees - 10 times

4.  Mountain Climbers - 50 times

5.  Alternating Side Lunges - 50 times

6.  Jumping Lunges - 20 times

Part Two
1.  Mountain Climbers - 50 times
2.  Forearm Plank - 30 seconds hold
3.  Plank Jacks - 50 times
4.  Forearm Plank - 30 seconds hold
5.  Lateral Plank Walks - 30 times
6.  Forearm Plank - 30 seconds hold
Repeat the above circuit a total of 2 times

From : https://www.self.com/story/a-sweaty-24-minute-cardio-workout-you-can-do-in-your-living-room

-----------------------------------------------------------------------
Lower Abs Exercise

1. Jackknife

2. Mountain Climber

3. Scissor Switch

4. Crab Toe Touch

5.  Plank Jack

6.  Reverse Crunch

7.  Mountain Climber Twist

8.  Pilates 100

9.  Boat Pose

10. Burpee

11.  Core Roll Up

12.  Flutter Kick

13.  Leg Lift

14.  Scissors Kick

15.  Butterfly Sit-Ups

16.  Leg Lift with Hip Tip

17.  High Knees

18.  Hanging Leg Raise (Pull-ups position)

19.  Runner Crunch

From : https://www.self.com/gallery/5-moves-thatll-set-those-lower-abs-on-fire

Berlin Marathon - 2019 Training Plan (Sub-3) -- Hmm, this target is a little bit tough, maybe I will plan a Sub-3:15 schedule.

Week No	Plan - Schedule Run	Date
Week 1
Mon	8km (39+ mins ~ 4:53 min/km) easy	10 Jun
Tue	6.4km (29-31 mins ~ 4:31-4:51 min/km) slow with a few gentle strides	11 Jun
Wed	9.6km (44-47 mins ~ 4:35-4:54 min/km) slow	12 Jun
Thu	8km (approx 34 mins ~ 4:15 min/km) steady	13 Jun
Fri	6.4km (31+ mins ~ 4:51 min/km) easy or rest	14 Jun
Sat	8km (approx 32 mins ~ 4 min/km) brisk hilly cross-country or race	15 Jun
Sun	19.2km (87-93 mins ~ 4:32-4:51 min/km) slow	16 Jun
Week 2
Mon	8km (39+ mins ~ 4:53 min/km) easy	17 Jun
Tue	1.6km jog, then 3x3.2km (or 11-12mins - 3:45 min/km) fast, with 800 (4 min) jog recoveries, then 1.6km jog	18 Jun
Wed	11.2km (51-55 mins, 4:33-4:54 min/km) slow	19 Jun
Thu	1.6km jog, then 4.8km (approx 19:30 - 4:04 min/km) brisk, then 1.6km jog	20 Jun
Fri	6.4km (31+ mins - 4:50 min/km) easy or rest	21 Jun
Sat	9.6km (approx 41 mins - 4:16 min/km) steady off-road	22 Jun
Sun	22.4km (102-109 mins - 4:33-4:51 min/km) slow	23 Jun
Week 3
Mon	8km (39+ mins ~ 4:53 min/km) easy	24 Jun
Tue	1.6km jog, then 5x1.6 (or 6 mins - 3:45 min/km) fast, with 400m (2-min) jog recoveries, then 1.6km jog	25 Jun
Wed	12.8km (58-62 mins - 4:32-4:50 min/km) slow	26 Jun
Thu	9.6km (approx 41 mins - 4:16 mins/km) steady	27 Jun
Fri	6.4km (31+ mins - 4:51 min/km) easy or rest	28 Jun
Sat	12.8km (approx 52 mins - 4:03 min/km) brisk hilly cross-country run or race	29 Jun
Sun	25.6km ( 1hr 54 - 2hr 05 ~ 4:27-4:53 min/km) slow	30 Jun
Week 4
Mon	8km (39+ mins ~ 4:53 min/km) easy	1 Jul
Tue	1.6km jog, then 8x800m (or 3 mins - 3:45 min/km) fast, with 200m (1-min) jog recoveries, then 1.6 jog	2 Jul
Wed	14.4km (66-70 mins ~ 4:35-4:52 mins/km) slow	3 Jul
Thu	1.6km jog, then 4.8km (approx 19:30 ~ 4:04 min/km) brisk, then 1.6km jog	4 Jul
Fri	6.4km (31+mins ~ 4:51 min/km) easy with strides	5 Jul
Sat	6.4km (31+mins ~ 4:51 min/km) easy or rest	6 Jul
Sun	1.6km jog, then race 10K or 8km, then 1.6km jog. Aim for sub-38:00 10K (3:48 min/km) or sub-30:00 (3:45 min/km) 5-miler (8km)	7 Jul
	Your Goal Complete a run of around 2 hours 20 mins (Week 7). Your Theme You add volume and speed.
Week 5
Mon	8km (39+ mins ~ 4:53 min/km) easy	8 Jul
Tue	1.6km jog, then 9.6km (or 45 minutes ~ 4:41 min/km) fartlek, then 1.6km jog	9 Jul
Wed	16km (73-79 mins ~ 4:34-4:56 min/km) slow	10 Jul
Thu	1.6km jog, then 6.4km (approx 26 mins ~ 4:04 min/km) brisk, then 1.6km jog	11 Jul
Fri	Rest or 6.4km (31+ mins ~ 4:51 min/km) easy	12 Jul
Sat	9.6km (approx 40 mins ~ 4:10 mins/km) steady off-road	13 Jul
Sun	25.6km (approx 2hrs ~ 4:41 min/km) slow	14 Jul
Week 6
Mon	8km (39+ mins ~ 4:53 min/km) easy	15 Jul
Tue	1.6km jog, then 10 x 2 mins up hill, jog back. Then 1.6km jog at end of session	16 Jul
Wed	17.6km (80-85 mins ~ 4:33-4:50 min/km) slow	17 Jul
Thu	11.2km (approx 48 mins ~ 4:17 min/km) steady	18 Jul
Fri	Rest or 6.4km (31+ mins ~ 4:51 min/km) easy	19 Jul
Sat	8km (approx 32 mins ~ 4 min/km) brisk hilly cross-country run or race	20 Jul
Sun	28.8km (approx 2hrs 15 ~ 4:41 min/km) slow	21 Jul
Week 7
Mon	8km (39+ mins ~ 4:53 min/km) easy	22 Jul
Tue	1.6km jog, 12 x 2 mins up hill, jog back. Then 1.6km jog at end of session	23 Jul
Wed	19.2km (or 87-93 mins ~ 4:32-4:51 min/km) slow	24 Jul
Thu	12.8km (approx 54 mins ~ 4:13 min/km) steady	25 Jul
Fri	Rest or 6.4km (31+ mins ~ 4:51 min/km) easy	26 Jul
Sat	8km (39+ mins ~ 4:53 min/km) easy	27 Jul
Sun	32km (approx 2hrs 20 ~ 4:22 min/km) steady	28 Jul
Week 8
Mon	Rest	29 Jul
Tue	1.6km jog,then 14 x 2 mins up hill, jog back. Then 1.6km jog at end of session	30 Jul
Wed	20.8 (95-101 mins ~ 4:34-4:51 min/km) slow	31 Jul
Thu	1.6km jog, then 4.8km (approx 19:30 ~ 4:04 min/km) brisk, then 1M jog	1 Aug
Fri	Rest or 6.4km (31+ mins ~ 4:51 min/km) easy	2 Aug
Sat	8km (39+ mins ~ 4:53 min/km) easy	3 Aug
Sun	Race (5M to half-marathon)	4 Aug
	Your Goal A sub-1:23 half-marathon (Week 10).  Your Theme You reach your highest mileage
	Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.
Week 9
Mon	8km (approx 40 mins ~ 5 min/km) easy.	5 Aug
Tue	1.6km jog, 16 x 200m (or 45 secs) fast, with 100m (or 30-sec) jog recoveries, then 1.6km jog	6 Aug
Wed	14.4km (approx 70 mins ~ 4:52 min/km) slow	7 Aug
Thu	16km (approx 70 mins ~ 4:23 min/km) steady	8 Aug
Fri	Rest or 6.4km (approx 30 mins ~ 4:41 min/km) easy	9 Aug
Sat	8km (approx 40 mins ~ 5 min/km) easy.	10 Aug
Sun	35.2km (approx 2hrs 45 ~ 4:41 min/km) slow	11 Aug
Week 10
Mon	8km (approx 40 mins ~ 5 min/km) easy.	12 Aug
Tue	1.6km jog, then 3 x 3.2km (or 10 mins ~  3:07 min/km) fast, with 400m (or 2-min) jog recoveries, then 1.6km jog	13 Aug
Wed	16km (approx 75 mins ~ 4:41 min/km) slow	14 Aug
Thu	1.6km jog, then 6.4km (approx 26 mins ~ 4:04 min/km) brisk, then 1.6km jog	15 Aug
Fri	Rest or 6.4km (approx 30 mins ~ 4:41 min/km) easy	16 Aug
Sat	4.8km (approx 25 mins ~ 5:12 min/km) easy	17 Aug
Sun	21km @ 3:57 min/km	18 Aug
Week 11
Mon	8km (approx 40 mins ~ 5 min/km) easy.	19 Aug
Tue	1.6km jog, then 9.6km (or 45 mins ~ 4:41 min/km) fartlek, then 1.6km jog	20 Aug
Wed	11.2km (approx 55 mins ~ 4:55 min/km) slow	21 Aug
Thu	19.2km (approx 80 mins ~ 4:10 min/km) steady	22 Aug
Fri	Rest or 6.4km (approx 30 mins ~ 4:41 min/km) easy	23 Aug
Sat	8km (approx 40 mins ~ 5 min/km) easy.	24 Aug
Sun	32km (approx 2hrs 30 ~ 4:41 min/km) slow	25 Aug
Week 12
Mon	8km (approx 40 mins ~ 5 min/km) easy.	26 Aug
Tue	1.6km jog, then 3 x 3.2km (or 10 mins ~ 3:07 min/km) fast, with 400m (or 2-min) jog recoveries, then 1.6km jog	27 Aug
Wed	16km (approx 75 mins ~ 4:41 min/km) slow	28 Aug
Thu	1.6km jog, then 6.4km (approx 26 mins ~ 4:04 min/km) brisk, then 1.6km jog	29 Aug
Fri	Rest or 6.4km (approx 30 mins ~ 4:41 min/km) easy	30 Aug
Sat	8km (approx 40 mins ~ 5 min/km) easy.	31 Aug
Sun	32km (approx 2hrs 30 ~ 4:41 min/km) slow	1 Sep
Week 13	(Tapering)
Mon	8km (approx 40 mins ~ 5 min/km) easy.	2 Sep
Tue	1.6km jog, 6 x 1.6km (or 5 mins ~ 3:07 min/km) fast with 200m (or 1-min) jog recoveries, then 1.6km jog	3 Sep
Wed	12.8km (approx 65 mins ~ 5:05 min/km) slow	4 Sep
Thu	1.6km jog, then 8km (approx 32 mins ~ 4:00 min/km) brisk, then 1.6km jog	5 Sep
Fri	Rest or 6.4km (approx 30 mins ~ 4:41 min/km) easy	6 Sep
Sat	8km (approx 40 mins ~ 5 min/km) easy.	7 Sep
Sun	35.2km (approx 2hrs 45 ~ 4:41 min/km) slow	8 Sep
Week 14
Mon	8km (approx 40 mins ~ 5 min/km) easy.	9 Sep
Tue	1.6km jog, then 8 x 800m (or 3 mins ~ 3:45 min/km) fast, with 100m (or 1-min) jog recoveries, then 1.6km jog	10 Sep
Wed	11.2km (approx 50 mins ~ 4:28 min/km) slow	11 Sep
Thu	16km (approx 70 mins ~ 4:22 min/km) steady	12 Sep
Fri	Rest or 6.4km (approx 30 mins ~ 4:41 min/km) easy	13 Sep
Sat	8km (approx 40 mins ~ 5 min/km) easy.	14 Sep
Sun	28.8km (approx 2hrs 15 ~ 4:41 min/km) slow	15 Sep
Week 15
Mon	8km (approx 40 mins ~ 5 min/km) easy.	16 Sep
Tue	1.6km jog, then 12 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1.6km jog	17 Sep
Wed	9.6km (approx 45 mins ~ 4:41 min/km) slow	18 Sep
Thu	1.6km jog, then 4.8km (approx 19 mins ~ 3:57 min/km) brisk, then 1.6km jog	19 Sep
Fri	Rest or 6.4km (approx 30 mins ~ 4:41 min/km) easy	20 Sep
Sat	8km (approx 40 mins ~ 5 min/km) easy.	21 Sep
Sun	19.2km (approx 80 mins ~ 4:10 min/km) steady	22 Sep
Week 16
Mon	8km (approx 40 mins ~ 5 min/km) easy.	23 Sep
Tue	1.6km, the 8x400m (or 90 secs) fast, with 200m (or 2-min) jog.	24 Sep
Wed	6.4km @ 30 mins (4:41 min/km) easy.	25 Sep
Thu	Rest	26 Sep
Fri	Rest	27 Sep
Sat	3.2km (or 15 mins) easy, in racing kit.	28 Sep
Sun	The Race	29 Sep

I am not sure I can achieve my target Sub-3 finishing time, but at least I will aim towards it and train according to this target schedule.  The pace will be slightly higher for me in the beginning but I will work towards average long run with 4:41 min/km timing.