Want to break 4:45 in the marathon? This plan will help you do it. Most weeks feature two days of rest and five days of running. That includes hills, Yasso 800s, and tempo runs, to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 18 miles a week and an 8-mile long run, and peaks three weeks before the race with 36 miles and a long run that's 20 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.