Around the Bay 30k, 2014.
I built this plan by adding 50% to my half-marathon plan workouts, and stealing some workouts from marathon plans (Hansons’, Daniels’, and the plan posted by the Around the Bay folks here).
I ran out of gas in my half-marathon around km17 so I’m focusing on hills and endurance here. I’m fairly confident in my speed, less so in my ability to carry an RP over 30km.
Goal time: 2:20
Goal pace: 4:40/km
Click on the spreadsheet or here for the full-size image.
Training paces (/km and interval goal times), based on McMillan calc. and Daniels’ VDOT: