Welcome to the third block of the "The Workday Grind" plan (8 weeks).
This plan's purpose is to build fitness and experience specific to your race goals, and taper you so that you're properly rested for race-day. You will build time at your goal race pace effort as well as practice a nutrition plan for race-day. Notice I said effort and not pace. On race-day, there is a difference. I'll explain more about this in the workouts.
This is only meant for athletes that have finished the initial 16 weeks of the marathon plan.
WARNING: Although heavy intensity workouts result in quick and significant gains, they can and often do result in injury. This is why it's important to NOT skip the lifting workouts of this plan. The lifting is specifically designed for injury prevention as well as performance enhancement.