I'm a non-elite runner, early 40's. PR's are 6:05-6:10 pace for 5K and 10K, 6:25 pace for half-marathon, 7:10 pace for marathon. I would like to run a sub 3:00 marathon (6:50 pace) while I still have the motivation to train for it. I respond well to base training without speedwork, usually 60-80 miles per week when in shape, and I usually get injured if I push the pace too much on daily runs or start doing speedwork.
I'm currently in the 60 mpw range after taking about 3 months to work up to that from very little running the last year. Typical week right now is:
Sunday - 6 miles easy
Monday - 12 miles easy
Tuesday - 6 miles easy
Wednesday - 12 miles easy
Thursday - 6 miles easy
Friday - 12 miles easy
Saturday - 6 miles easy
How does the following look for a base period goal. My plan would be to work my way up to this over a period of maybe 10-15 weeks, then hold at this level for about 8-10 weeks while gradually getting the pace of the runs down before doing some tempo work:
Sunday - (AM) 6 miles easy; (PM) 8 miles strong pace
Monday - 13 miles easy
Tuesday - 18 miles easy
Wednesday - (AM) 6 miles easy; (PM) 8 miles strong pace
Thursday - 13 miles easy
Friday - (AM) 6 miles easy; (PM) 8 miles fartlek
Saturday - 15 miles easy