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jb000
Hansons Marathon method.
https://www.amazon.co.uk/Hansons-Marathon-Method-Your-Fastest-ebook/dp/B01C6FBGHW/ref=sr_1_1?ie=UTF8&qid=1540460676&sr=8-1&keywords=hansons+marathon+method
even if you ultimately decide on another plan, buy the book and read it. it's a quick read but teaches you some important stuff.