I am 19 and have recently started training to run a marathon this coming June in hopes to break 3 and qualify for Boston. My half marathon PR is 1:27:44 and I currently am running between 25-30 miles a week plus 2-3 days of lifting. Any tips on how I can improve my running economy would be much appreciated.
Focus on your long run. Gradually build up to 22-23, with the majority of that run being close to marathon pace. With one long run /week, and maybe one tempo run /wk, and with weekly mileage getting up to 45 mpw, you can do it. Don't believe the folks who say you need to run 70 mpw; it's not necessary.
FWIW when I was a new runner back in 2001 I did a HM in 1:27:43 (only one second difference!) and ran a full in 3:10:54 about four months later.
Agree with the poster who says you don't have to be running 70 mpw, but you certainly should be running more than 25-30. Try to work your way up to 45-50 at least, as an average weekly amount, and maybe peak with a couple 55-ish weeks about 6 weeks out from the race. Your running economy WILL improve with more running. The body looks for ways to make the stresses you are putting on it as easy as possible. More miles will bring these adaptations on.
Good luck.
I forgot to mention that you are probably going to want to get the HM time to the sub-1:25 range before thinking of a sub-3 marathon. That also means getting your 10k down to the 38:30 range.
I ran my half marathon back in August (haven't raced since) but I am currently running a training pace 10k in about 42 minutes and on my long runs of around 13 miles at training pace I can hit about 1:32:00 I have started to do mile repeats and am comfortable hitting between 5:15-5:30 for 4-5 miles with 1/2 mile recovery between each set but need to start working on doing 5k repeats.
I have a hard time getting in more than 1 long run a week though as my body is still adapting to the mileage I assume though (8+ miles).
It sounds like you have a ton of talent, and no idea what to do with it. Low mileage + intense workouts + BQ plans = a really terrible combination. For your own good, shelve the marathon plans for at least a year while you build up mileage sensibly, integrate workouts in some reasonable way, and figure out some way to periodize your training. The best thing you could do right now is read a basic book about training so you'll have some idea what you're doing.
In all honesty I'm not trying to be rude. It just sounds to me like you're starting on a really, really bad path.
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