Want to break 3:30 in the marathon? This downloadable plan, developed by the Runner's World experts, will help you do it. The program starts with 32 miles a week and a 10-mile long run, and peaks three weeks before the race with 52 miles and a long run that's 22 miles. Most weeks feature one day of rest and six days of running, and include workouts like intervals, Yasso 800s and tempo runs to help you get fitter and faster. Each daily workout includes detailed instructions on pace and distance, plus Runner's World's best tips on nutrition, gear, racing, and staying motivated and injury-free.