u/Inside-Back-2689

I would like some advice on my marathon plan. I am training for Indy marathon in November to go sub 3:20. I’ve ran 3 marathons so far (NYC in 4 hours, Toronto in 3:35, philly in 3:50) but at Philly I had serious GI issues and walk/ran the latter half. Goal for that race was 3:25. My half marathon PR is 1:39 (mid training cycle). The last two training blocks I’ve had a coach but I feel like I can do it without a coach.

I’ve built this plan with bits and pieces from my past training plan and a friends plan I liked. Here are the details

My current running schedule is about 30-35 miles per week with one long run up to 14 miles and one speed session.

Every week has one Wednesday workout and one long run, alternating between workout long runs (with MP or steady-state work) and truly easy long runs.

Wednesday workouts progress from short/fast track intervals early in the cycle (600s, 800s, 1Ks) to marathon-specific sessions late in the cycle (dead legs, Michigan workouts, MP tempos).

Recovery weeks are genuinely easy - about 37 miles with an optional short speed session and a moderate Friday run to keep MP feel alive, but no real workout stress. Easy long runs are truly easy with no quality mixed in. On easy long run weeks, Friday is a 7-mile progression run descending from 8:20 to 7:40 per mile that provides aerobic stimulus without being a workout.

Easy runs at 9-9:30/mi. Steady pace at 7:50–8:00/mi. Marathon pace at 7:37/mi. Threshold at 7:08–7:15/mi. Interval pace at 6:45–6:52/mi. Repetition pace at 6:20–6:30/mi.

Monday is easy with strides. Tuesday is easy plus lower body strength. Wednesday is the workout. Thursday is easy plus upper body strength. Friday is either a 7-mile progression run (on easy long run weeks) or just easy (on workout long run weeks). Saturday is the long run. Sunday is rest.

Recovery weeks swap Wednesday for an optional short speed session and Friday for a 6-mile run with 2-3 miles at marathon pace.

Week-by-Week Plan

WEEK 16 — Speed Phase (~45 mi)

Jul 20–26 — Easy long run week

Wednesday workout: 8x600m at 6:40/mi pace with 2 minutes jog recovery. 2mi warmup, 2mi cooldown. About 9 miles total. Friday is the 7-mile progression run. Saturday is 14 miles easy

WEEK 15 (~48 mi)

Jul 27–Aug 2 — Easy long run week

Wednesday workout: 6x800m at 6:45/mi with 2 minutes jog recovery. 2mi warmup, 2mi cooldown. About 8 miles total. Friday is the 7-mile progression run. Saturday is 16 miles easy

WEEK 14 (~53 mi)

Aug 3–9 — Workout long run week

Wednesday workout: 5x1K at 6:45/mi with 2.5 minutes jog recovery. 2mi warmup, 2mi cooldown. About 8 miles total. Friday is easy. Saturday is an 18-mile steady long run — 5 miles easy, 8 miles at steady pace (7:50–8:00), 5 miles easy.

WEEK 13 — Recovery (~37 mi)

Aug 10–16

Wednesday is an optional short speed session: 6x200m at 6:25/mi with 200m jog recovery. 2mi warmup, 2mi cooldown. About 5 miles total - skip entirely if legs need full rest. Friday is 6 miles with 2-3 miles at marathon pace (7:37). Saturday is 14 miles easy.

WEEK 12 (~50 mi)

Aug 17–23 — Workout long run week

Wednesday workout: 8x800m at 6:45/mi with 90 seconds jog recovery. 2mi warmup, 2mi cooldown. About 9 miles total. Friday is easy. Saturday is 16 miles with marathon pace segments — 8 miles easy, 3 miles at MP (7:37), 1 mile easy, 2 miles at MP, 2 miles cooldown.

WEEK 11 (~50 mi)

Aug 24–30 — Easy long run week

Wednesday workout: 4x1 mile at threshold (7:10) with 2 minutes jog recovery. 1mi warmup, 1mi cooldown. About 7 miles total. Friday is the 7-mile progression run. Saturday is 18 miles easy.

WEEK 10 (~58 mi)

Aug 31–Sep 6 — Workout long run week. PEAK MILEAGE

Wednesday workout: Lactate Clearance — 2 sets of (2 miles at threshold 7:12 + 1 mile at marathon pace 7:37 + jog recovery). 1mi warmup, 1mi cooldown. About 9 miles total. Friday is easy. Saturday is 20 miles — 8 miles easy, 6 miles at MP (7:37), 1 mile easy, 3 miles at 7:30, 2 miles cooldown. Full race fuel protocol.

WEEK 9 — Recovery (~37 mi)

Sep 7–13

Wednesday is an optional short speed session: 6x200m at 6:25/mi with full recovery. About 5 miles total — skip if tired. Friday is 6 miles with 2-3 miles at marathon pace. Saturday is 14 miles easy. changes.

WEEK 8 (~55 mi)

Sep 14–20 — Workout long run week

Wednesday workout: 5x1 mile at threshold (7:08) with 90 seconds jog recovery. 1mi warmup, 1mi cooldown. About 8 miles total. Friday is easy. Saturday is a 20-mile Cate-style alternating negative split long run — 3 miles easy, 3 miles at MP (7:37), 1 mile easy, 3 miles at 7:30, 1 mile easy, 3 miles at 7:25, 1 mile easy, 2 miles cooldown

WEEK 7 — Race-Specific Phase (~55 mi)

Sep 21–27 — Easy long run week

Wednesday workout: Dead Leg — 2x6 miles at marathon pace (7:37) with a 10-minute walk between sets. 1mi warmup, 1mi cooldown. About 15 miles total with 12 miles at MP. Friday is the 7-mile progression run. Saturday is 16 miles easy

WEEK 6 — Half Marathon (~37 mi)

Sep 28–Oct 4

Wednesday is a tune-up workout: 3 miles at MP (7:37) plus 4x200m at 6:25. 1mi warmup, 1mi cooldown. About 6 miles total - short and sharp. Friday is 3 miles easy with strides. Saturday is a 2-mile shakeout. Sunday is the half marathon tune-up race. The plan is to run miles 1-10 at marathon pace (7:37) then push the last 5K. Target around 1:35-1:37.

WEEK 5 (~48 mi)

Oct 5–11 — Easy long run week

Wednesday workout: Michigan — 2 miles at MP, 1 mile at interval pace (6:50), 2 miles at MP, 800m at interval (3:22), 1 mile at MP, 400m at rep pace (1:34). 1mi warmup, 1mi cooldown. About 10 miles total. Friday is the 7-mile progression run. Saturday is 16 miles easy.

WEEK 4 (~52 mi)

Oct 12–18 — Workout long run week

Wednesday workout: Over-Under Threshold — 3 sets of (1 mile at 7:00 + 1 mile at 7:20) plus 1 mile at 7:10. 1mi warmup, 1mi cooldown. About 9 miles total. Saturday is 18 miles with escalating MP blocks — 6 miles easy, 3 miles at MP (7:37), 1 mile easy, 3 miles at 7:30, 1 mile easy, 2 miles at 7:25, 2 miles cooldown.

WEEK 3 — PEAK LONG RUN (~55 mi)

Oct 19–25 — Workout long run week

Wednesday workout: MP Tempo — 4 miles at marathon pace (7:37) plus 4x200m at 6:25. 1mi warmup, 1mi cooldown. About 7 miles total.. Friday is easy. Saturday is the dress rehearsal. 22 miles: about 4 miles warmup, then 4 miles at 7:37 (MP), 1 mile recovery, 3 miles at 7:30, 1 mile recovery, 2 miles at 7:25, 1 mile recovery, 1 mile at 7:20, cooldown to 22 miles. Starts at marathon pace and finishes at threshold.

WEEK 2 (~40 mi)

Oct 26–Nov 1 — Easy long run week

Wednesday workout: 3x1 mile at threshold (7:10) with 2 minutes jog recovery. 1mi warmup, 1mi cooldown. About 6 miles total. Keeps the sharpness without digging a hole. Friday is the 7-mile progression run. Saturday is 14-16 miles easy at 9:00+ pace. Last hard strength session this week.

WEEK 1 (~28 mi)

Nov 2–8

Wednesday workout: 2 miles at MP (7:37) plus 4x200m at 6:25. 1mi warmup, 1mi cooldown. About 5 miles total. Short and sharp. Saturday is a 10-mile shakeout — 3 miles warmup, 2 miles at MP (7:37), 1 mile jog, 1 mile at 7:30, cooldown to 10 miles. This is the last real effort before the race.

RACE WEEK (~10 mi)

Nov 9–14

Monday through Wednesday is just easy 3-4 mile shakeouts with a few strides. Thursday is rest and travel. Friday is 2 mi shake out. Saturday is race day.

I’m in a frustrating situation with Booking.com and could use advice from anyone who’s been through something similar.

I have a reservation July 7-11 that I need to cancel due to the host being rude over text message and now I am nervous to stay there. Booking.com contacted the host and confirmed they would waive all cancellation fees. The host refused to approve it, citing booking conditions even though Booking.com told him he would lose no money.

The host accused me in writing of being dishonest and implied I was attempting to commit fraud against him. He said guests use this as a ‘tactic’ to avoid fees and implied I was doing the same. Being accused of fraud by a host I haven’t even met makes me uncomfortable staying in his property.

Here’s where it gets circular: every time I call Booking.com, they say they can’t process the cancellation without host approval. But the host won’t approve it. So I’m stuck in a loop where both sides are pointing at each other and nothing is happening.

I’ve already:

• Disputed the charge with my credit card company

• Sent a formal written notice to Booking.com giving them 48 hours to resolve

Has anyone successfully gotten Booking.com to override a host refusal and issue a refund directly? Is there a specific team or contact I should be pushing to reach? Any advice appreciated.

Competitive market - advice? (mainly charlestown)