If you have set your goal as: To win the 2012 Olympic Marathon in London. What would your game plan be for the next several years. (you have 5 yrs 7 months to prepare)
Here is my plan I am working on:
2007 - 2009: Base Period. Building up mileage slowly over time to 140+ per week. (approx: 100 per week in 2007, 120 per week in 2008, 140 per week in 2009) Wrapping as many capillaries (sp?) as possible around those muscle fibers. Only quality work will be long tempo runs at marathon pace and long repeats or shorter tempo runs at threshold pace (HM pace). Only a few races per year, 1-2 marathons and 2-3 half marathons. Main focus: building that capillary structure (cardio-vascular fitness).
2010-2011: Periodization. Continue base building but add in two 12 week periods during the year where mileage is lowered (to 100-110)and more quality work is incorporated (10k-half marathon training) to increase the heart pumping power through VO2 Max work. Follow each period with a 10-12 week marathon preparation and marathon race. Focus each year on lowering half marathon and marathon PR's to world class levels.
2012: Final preparation to be determined by what has been learned 2007-2011.
All the basic tools are there. Good physiology: 5'7" height, small bone structure, large rib cage holding large lungs, and heart. BMI at about 20.0 (128-130 lbs). Light efficient form, no joint or other serious injuries or stress fractures. Good basic speed: 23.8 for 200 meters and 51.1 for 400 meters. Very good natural endurance (have run up to 50k in training runs with quick recoveries). Current high mileage for an extended period has been 105 miles per week for 6 weeks with no ill effects.