Posted: Yesterday at 15:41
I`m not sure that these "specific time" plans work. It all depends on your current ability, last results etc.
If you are looking for 3 hrs i`d assume that you were a very acomplished runner especialy for a female and most people around that timeframe would have personalised their plans to fit in with their strengths / weaknesses
Use common sense is my best advice.
If you are doing your longest run this weekend then do
75 / 50 / 25% of your milage for your taper but keep the intensity.