Need Opinions On This Marathon Training Base Plan

I assume since there are no doubles here, you don't either have the time or commitment for that. (which is fine we all have other priorities) I'm curious as to why Wednesday off instead of 2-4 miles easy. The only other thing I would change would be Week 1 Tuesday. I would do something a little slower with less rest. Maybe 8k or 10k pace with 90s rest or 400m jog rest.

I agree with above. Move your sunday run to Wednesday if you can. I understand if it is easier to get a run in on weekend though. And doing 5k pace work isnt bad but I agree 10k pace and shorter rest may be better. These are minor thing though. Overall it looks pretty good. If you really want to improve I would suggest an increase in milage but that is not feasible for everyone.

I like your training structure. I do something similar. A good bit of high intensity that the high mileage types won't necessarily approve of but if you enjoy that type of training go for it. Only advice would be to mix up your speed and tempo training. Try speed intervals of varying distances - 400, 600, 1200, mile, ladders, etc. Same with tempos - try tempo intervals first - 4 x 2000, 3x 2 mile etc - and build to longer sustained tempos. A 7 mile tempo run at HM-10k is really tough and I only do one per cycle in the last 2-3 weeks. After you've done a few FF long runs, try building to 18 with 8-10 fast finish with the last 2-3 at a hard effort. Throw in a half 5-7 weeks out from goal race to see how you are progressing.

Also, FWIW - check out McMillan's book A Faster You, or something like that. He prescribes training very similar to yours and you might benefit from looking at his 6-7 day plan to mix up the schedule a bit. Also, take a day off every week if you think you need it.

Good luck

Thanks all, that is helpful. My thinking was that I'd do the more intense 5K pace every other Tuesday to get myself faster, then try to stretch that out over more miles. Doing those mile repeats makes the tempo pace feel easier. However, I definitely see everyone's point about slower pace (10K, HM) with less rest between intervals.

I'm working 60 hours/wk so more running is not possible at this juncture, unfortunately. I'd love to try it sometime though.

And, as much as I'd hate to give up the Sunday run, I'm beginning to think it is a good idea as some of you have mentioned. It would be better placed mid-week, and also, twice in the last few weeks I've run that Sunday run (day after the long run) too hard and done some damage to myself. At least it sounds like I'm on the right rack, thanks!

Only use mara pace on your long run once a month.

Running slow means more time spent on your feet which is a good thing.

Take one day in the gym on a bike or rowing machine or doing some resistance training total time 60-75 minutes.

Where is your fartlek in there?

good luck getting after that PB way to go.

Thanks, yes I am doing a core workout four or five times per week, and may hit the bike for some cross training at some point. For now I need one rest day per week since I am upping mileage to parts unknown for me (55-60/wk).

And I am doing fartleks I'm disguise, aka tempo cruise intervals, right now I'm at 3x2 at 6:50 to break up 6 tempo miles on the Week 1 Thursday run.

Appreciate the insight. I will get on that bike soon enough!

I am in a similar situation, though coming off an injury. Your plan looks good. I, too, am starting to incorporate some stationary biking, 60-75 minutes. I have done this to help get over the injury, but I am interested to see if the once a week or so on the bike will make me any faster. Strangley, my breathing is much better on the exercise bike (compared to running)...smooth and I do not have to try to control it.

All the best in getting that PR. I was shooting for low 3 perhaps sub 3 before the injury.