I want to run a quality marathon once every 6 months and race a few shorter races (5k-HM) in between.
So I figured I'd follow a simple routine outlined below:
Day 1: Easy Run
Day 2: AT or LT Work
Day 3: Easy Run + 8 x 100 strides
Day 4: Easy Run
Day 5: Speed Work
Day 6: Easy Run
Day 7: Long Run
My AT/LT Work are either a continuous run at AT pace or LT pace or some LT pace intervals (i.e repeat 2 miles)
My Speed Work are repeats of between 400 and 1 mile done at between 3k and 10k race pace (depending on the workout).
All my long runs are done as a progression run, starting real easy and finishing at marathon race pace or better.
I plan to take 2-3 weeks off after each marathon (doing that now) and then work back into the above plan for the next 6 months.
I figure I'll add 5 miles to my weekly mileage each 6 month program. I did 75 miles per week (singles) for my spring marathon and so am moving to 80 miles per week for this falls race.
I race once every month to 6 weeks at shorter distance between marathons.
Its worked well for the first marathon, does it sound reasonable to continue on this path. Any suggestions at what point I should add doubles.
Note on my long runs: the distance doesn't vary too much (around 20 miles) but I start the 6 months doing it pretty easy most of the way but my the time the marathon rolls around I'm doing the last 30-40% of it at marathon pace.