thewinthatwas wrote:
Here is a generic 70-75 mile week for a runner at this level:
Monday: 4-6 miles
Tuesday: 8 miles
Wednesday: 12-14 miles (Can double but I think a single is more beneficial)
Thursday: 8 miles
Friday: 10 miles (Can double if needed)
Saturday: 8-10 miles
Sunday: 18-21 miles
If you are advanced you can decide to do a workout on Tuesday or Thursday. Bread and butter workout for breaking 3 hours is maybe a 6 mile tempo at MP - 20/25 seconds. With one mile warm up and cool down it works out to be 8 miles. Can also do one mile repeats at 6:10-6:15 or 2 mile repeats at 6:20. However, speed work is not needed to run a 3 hour marathon. I would save MP specific pace for the weekend long run. Hope this helps.
Thanks mate very helpful