Anyone have a marathon training schedule they would share for goal time 3:30-3:35 focused on 30-40 mpw? I have been doing sort of the same thing for the past few years and want to mix it up a bit. I am really looking more at mid-week runs and if it is possible for me to include some 5k-10k type speed work early in the training cycle as I plan to mix in a few shorter distance races into my fall/winter schedule.
I saw on another thread a few folks discussing 3:05-3:10 shape on less than 45 mpw. I have no interest in shooting for such a speedy time, but it piqued my curiosity about what I could be doing better.
Have recently been focused on ladders, mile repeats, tempo runs, 800's. Have not done any shorter distance specific training in a few years.
Cheers!