Marathon 4 Training Week 1 (M4T W1)

As I've done in the past, I'll post the notes from TrainingPeaks that accompany my plan for the week:

Welcome to the Break 4:00 Marathon Training Plan. This plan will prepare you to finish a marathon in 4:00 (or faster), with an average pace of 9:09 per mile. Each week will have six days of running and one day of rest, with a long run each weekend.

This week you'll have one rest day and five short runs. (Actually, this is an error, there are only four short runs with 2 rest days!) On Saturday, your first long, slow distance, run (or LSD) will be 10 miles. Initially, Sundays will be reserved for a rest day so you can recover from your Saturday run. Your first run of the week will be an easy run at close to 10:35 minute/mile pace. It's also okay to cross-train on your rest days with a no-impact activity like stretching, yoga, or swimming.

Sunday - Rest day

Monday - 3 miles easy (10:35 pace)

Tuesday - Intervals - 2 miles easy, 6 x 2:00 intervals with 1:00 recovery, 2 miles easy (6-7 miles total)
Your marathon plan includes "Interval Tuesday" and these workouts will assist you in becoming a bit faster and stronger. You may choose to opt out on the intervals (and that's okay) and cover the total distance of the day in one continuous run. The one most important goal of this plan is to keep you healthy and build your fitness through race day.

Wednesday  - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 10 miles  (10:35-10:50 pace)
Your first long run is 10 miles. Long runs build endurance and help you get comfortable spending more time on your feet, as you'll have to do on race day. Each week, you'll add one to two miles to your long run. Maintain a pace that is between 10:35-10:50 per mile. You should expect to do these longer runs at the slower range of your easy pace. Naturally, as you run longer, you'll fatigue and your pace will slow. Don't worry too much about long-run pace. Just focus on covering the distance for the day feeling strong. To stay energized throughout the run, be sure to refuel at regular intervals, say every 45 minutes. Don't wait until you get hungry or fatigued.

Total planned miles 26