It is a really cool training plan that spells out EXACTLY what to do every day, including speeds, distances, etc. I could type it up and send it to you. It uses paces like "5K + 20-30 seconds" or 10K pace, etc. Then we used the McMillan running calculator to get actual speeds. We just plugged in 3:28 marathon and the calculator told us what each speed is. I only have to do a 3:30 marathon, but I figured the two minutes of cushion wouldn't hurt <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">