Having recently winged a half, I wanted to be more intentional about training for an upcoming full marathon. I've started looking at different training plans on google/youtube and realized this was not something I could hammer out and pick something in an afternoon as it is quite the rabbit hole, especially finding something that fits my schedule and also leaving space for weight training on my weekly calendar.

For shits and giigles, I asked ChatGPT to put together a plan for me with a couple of my requirements:

• 12 week program (not including tapering)
• start with 10 mpw and increase no more than 10% per week
• Shooting for an 8:53min/mi pace
• 2 training days a week with longer runs reserved for Saturday
• Include tempo/interval work

Not saying I'm going to pick this and "run" with it, but how is this for a starting point?

Week 1

• Wednesday: 3 miles tempo run at goal pace (8:53 min/mile)
• Saturday: 5 miles long run

Total weekly mileage: 8 miles

Week 2

• Wednesday: 3 miles interval run (3x800m at 8:30 min/mile with 400m recovery)
• Saturday: 5.5 miles long run

Total weekly mileage: 8.5 miles

Week 3

• Wednesday: 4 miles tempo run at goal pace
• Saturday: 6 miles long run

Total weekly mileage: 10 miles

Week 4

• Wednesday: 3 miles interval run (4x800m at 8:30 min/mile with 400m recovery)
• Saturday: 7 miles long run

Total weekly mileage: 10.5 miles

Week 5

• Wednesday: 4 miles tempo run at goal pace
• Saturday: 7.5 miles long run

Total weekly mileage: 11.5 miles

Week 6

• Wednesday: 3.5 miles interval run (5x800m at 8:30 min/mile with 400m recovery)
• Saturday: 8.5 miles long run

Total weekly mileage: 12 miles

Week 7

• Wednesday: 5 miles tempo run at goal pace
• Saturday: 9 miles long run

Total weekly mileage: 13.5 miles

Week 8

• Wednesday: 4 miles interval run (6x800m at 8:30 min/mile with 400m recovery)
• Saturday: 10 miles long run

Total weekly mileage: 14 miles

Week 9

• Wednesday: 6 miles tempo run at goal pace
• Saturday: 11 miles long run

Total weekly mileage: 15 miles

Week 10

• Wednesday: 5 miles interval run (6x800m at 8:30 min/mile with 400m recovery)
• Saturday: 12 miles long run

Total weekly mileage: 17 miles

Week 11

• Wednesday: 6 miles tempo run at goal pace
• Saturday: 14 miles long run

Total weekly mileage: 20 miles

Week 12

• Wednesday: 6 miles tempo run at goal pace
• Saturday: 18 miles long run

Total weekly mileage: 24 miles

Here's a 12-week marathon training plan that fits your criteria:

Week 1:

• Wednesday: 4 miles (1 mile warm-up, 2 miles tempo at 8:53/mile, 1 mile cool-down)
• Saturday: 6 miles at an easy pace

Total Weekly Mileage: 10 miles

Week 2:

• Wednesday: 4.4 miles (1 mile warm-up, 2.4 miles tempo at 8:53/mile, 1 mile cool-down)
• Saturday: 6.6 miles at an easy pace

Total Weekly Mileage: 11 miles

Week 3:

• Wednesday: 4.8 miles (1 mile warm-up, 2.8 miles tempo at 8:53/mile, 1 mile cool-down)
• Saturday: 7.2 miles at an easy pace

Total Weekly Mileage: 12 miles

Week 4:

• Wednesday: 5.2 miles (1 mile warm-up, 3.2 miles tempo at 8:53/mile, 1 mile cool-down)
• Saturday: 7.9 miles at an easy pace

Total Weekly Mileage: 13.1 miles

Week 5:

• Wednesday: 5.5 miles (1 mile warm-up, 3.5 miles tempo at 8:53/mile, 1 mile cool-down)
• Saturday: 8.7 miles at an easy pace

Total Weekly Mileage: 14.2 miles

Week 6:

• Wednesday: 6 miles (1 mile warm-up, 4 miles tempo at 8:53/mile, 1 mile cool-down)
• Saturday: 9.5 miles at an easy pace

Total Weekly Mileage: 15.5 miles

Week 7:

• Wednesday: 6.6 miles (1 mile warm-up, 4.6 miles tempo at 8:53/mile, 1 mile cool-down)
• Saturday: 10.5 miles at an easy pace

Total Weekly Mileage: 17.1 miles

Week 8:

• Wednesday: 7.2 miles (1 mile warm-up, 5.2 miles tempo at 8:53/mile, 1 mile cool-down)
• Saturday: 11.5 miles at an easy pace

Total Weekly Mileage: 18.7 miles

Week 9:

• Wednesday: 7.9 miles (1 mile warm-up, 5.9 miles tempo at 8:53/mile, 1 mile cool-down)
• Saturday: 12.6 miles at an easy pace

Total Weekly Mileage: 20.5 miles

Week 10:

• Wednesday: 8.6 miles (1 mile warm-up, 6.6 miles tempo at 8:53/mile, 1 mile cool-down)
• Saturday: 13.8 miles at an easy pace

Total Weekly Mileage: 22.4 miles

Week 11:

• Wednesday: 9.5 miles (1 mile warm-up, 7.5 miles tempo at 8:53/mile, 1 mile cool-down)
• Saturday: 15.2 miles at an easy pace

Total Weekly Mileage: 24.7 miles

Week 12:

• Wednesday: 10.4 miles (1 mile warm-up, 8.4 miles tempo at 8:53/mile, 1 mile cool-down)
• Saturday: 18 miles at an easy pace

Total Weekly Mileage: 28.4 miles