New 16 week marathon training plan

Switching from my old plan, which I've already completed 1.5 times, to this more hardcore 16 week plan from runnersworld - because I want to lose more weight basically.

Intermediate Plan

Week	M	T	W	T	F	S	S	Total
1	Rest	2 miles GP 2 miles T 2 miles GP	3 miles 4x100 S	1-hour run, including 4:00–5:00 TUT	Rest	4 miles	8 miles	29–33 miles
2	Rest	2 miles GP 2 miles T 2 miles GP	3 miles 4x100 S	1-hour run, including 4:00–5:00 TUT	Rest	4 miles	10 miles	29–33 miles
3	Rest	2 miles GP 4x1 mile T (1:00) 2 miles GP	3 miles 5x100 S	70-minute run, including 5:00–6:00 TUT	Rest	5 miles	12 miles	35–39 miles
4	Rest	2 miles GP 4x1 mile T (1:00) 2 miles GP	3 miles 5x100 S	70-minute run, including 5:00–6:00 TUT	Rest	5 miles	14 miles	35–39 miles
5	Rest	4x1,200 C	3 miles 4x100 S	4x800 SI	Rest	5-K race	10 miles	28–30 miles
6	Rest	2 miles GP 2x2 miles T 3 miles GP	3 miles 6x100 S	80-minute run, including 6:00–8:00 TUT	Rest	5 miles	15 miles	39–43 miles
7	Rest	2 miles GP 2x2 miles T 3 miles GP	3 miles 6x100 S	80-minute run, including 6:00–8:00 TUT	Rest	5 miles	16 miles	39–43 miles
8	Rest	2 miles GP 3x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	4x1 mile C	Rest	5 miles	16 miles	44–47 miles
9	Rest	2 miles GP 3x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	4x1 mile C	Rest	5 miles	17 miles	44–47 miles
10	Rest	1-hour run, including 2x1,200 C 2x400 SI	4 miles	4x800 S 6x100 S	Rest	10-K race	6-8 miles	32–34 miles
11	Rest	2 miles GP 4x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	90-minute run, including 8:00–10:00 TUT	Rest	4 miles	18 miles	45–51 miles
12	Rest	2 miles GP 4x2 miles T (2:00) 3 miles GP	3 miles 6x100 S	90-minute run, including 8:00–10:00 TUT	Rest	4 miles	19 miles	45–51 miles
13	Rest	3x1 mile C 3x800 SI	3 miles 6x100 S	75-minute run, including 6:00–8:00 TUT	Rest	4 miles	20 miles	46 miles
14	Rest	3x1 mile C 3x 800 SI	3 miles 6x100 S	75-minute run, including 6:00–8:00 TUT	Rest	4 miles	13 miles	45 miles
15	Rest	2 miles GP 4 miles T	3 miles 6x100 S	1-hour run, including 6x400 SI	Rest	Rest	1-hour run	27–29 miles
16	Rest	4x400 SI	Rest	3 miles 6x100 S	Rest	2-mile jog	Marathon

Definitions

Goal Pace (GP): Your per-mile goal marathon pace.

Tempo Runs (T): For 11-minute Marathon Goal Pace (MGP) (4:48:25), run 10:28 (1 mile); for 10-minute MGP (4:22:12), run 9:31; for 9-minute MGP (3:55:58), run 8:34. Recovery is slow jogging for the number of minutes in parentheses.

Cruise Intervals (C): For 11-minute MGP, run 9:56 (1 mile), 7:49 (1,200); for 10-minute MGP, run 9:02 and 6:47; for 9-minute MGP, run 8:07 and 6:06. Recovery is half the distance of the repetition.

Speed Intervals (SI): For 11-minute MGP, run 4:52 (800), 2:26 (400); for 10-minute MGP, run 4:17, 2:08; for 9-minute MGP, run 3:50, 1:55. Recovery is equal distance (e.g., 400 jog for 400 repeats).

Total Uphill Time (TUT): The total number of minutes you spend running semi-vigorously up inclines-- repeats up the same hill or total uphill time over a hilly loop.

Warmup/Cooldown: Run 15 minutes easy followed by 4x100m strides before each Tuesday/Thursday session and 15 minutes easy at the end.

Strides (S): Gradual, smooth accelerations over 100 meters (straightaway on a track), running fast and controlled over the middle third--but NEVER SPRINTING--then just as gradually decelerating. Walk to full recovery after each.

Race Day Rules: "Go 10 to even 15 seconds per mile slower than your goal pace for the first 5-8 miles," counsels coach Bob Williams. You will see a big payoff later. When things start to get interesting, say at 18 to 20 miles, you'll have some gas in the tank.