I'll post my week when I get home tonight, but recently I've been considering returning to my 2016 training approach. It netted only a 70% age-grade marathon (at age 57), but I stayed healthy.
During the past couple years, I've trained more seriously, and enjoyed stronger results, but also suffered many months of injury downtime, and currently can't run at all.
The training in 2016 generally was two or three progression runs and one or two 1-hour-ish bike rides per week.
I had been averaging 12-15 miles per week, then beginning about five months before the marathon, I gradually increased that, and added the cycling.
18 week marathon training:
(19.7 miles per week average)
Week total - (individual runs) (bike total)
June - 15.5 mpw avg
11.6 - (4.6, 7.0) (bike 20)
17.0 - (5.0, 12.0) (bike 17)
21.3 - (4.6, 12.0, 4.7) (bike 33)
12.0 - (10.0, 2.0) (bike 27)
July - 17.7 mpw avg
19.6 - (4.6, 10.0, 5.0) (bike 36)
15.0 - (10.0, 5.0) (bike 33)
21.6 - (5.0, 12.0, 4.6) (bike 55)
15.0 - (15.0) (bike 53)
August - 19.6 mpw avg
4.0 - (2.0, 2.0) (bike 16)
11.0 - (4.0, 7.0) (bike 51)
33.0 - (18.0, 7.0, 8.0) (bike 18)
31.4 - (20.0, 6.1, 5.3) (bike 20)
28.9 - (15.4, 6.5, 7.0) (bike 44)
September - 30.1 mpw avg
26.0 - (3.0, 23.0) (bike 24)
29.6 - (7.0, 9.0, 9.0, 4.6)
46.4 - (20.0, 6, 5, 15.4) (bike 47)
18.6 - (5.0, 4.6, 9.0)
October - 4.0 mpw (1 week)
4.0 - (4.0) (bike 15)
Marathon: 3:25:27