I'm a 38 year old recreational runner trying to shave off 4-5 minutes from my marathon time to break 3 hours. I ran a 3:03 and change last year with about 50-55mpw on 5 days of running generally including a speed/stride, tempo and long run workout each week. I ran a recent 5k in 18:38 which puts me right at the cusp of a 3:00 marathon according to Daniels/McMillan calculators. For my fall marathon, would I be better off adding a 6th day of running and trying to up weekly mileage to avg 60mpw? Or keep the same schedule and try to increase intensity and run all workouts faster with longer goal pace runs, etc? Any advice would be appreciated.
Thanks