LRC reader wrote:
Thinking of doing a marathon in Fall 2017 on 55mpw for my peak mileage maybe 60. Is this gonna be enough? What type of key runs should I be doing besides the obvious long run?
Given your background and real life considerations, I actually think 50-55 mpw is the IDEAL range of volume for your first marathon.
Anything 45 mpw and under is a bit thin and leaves you likely struggling towards the end, while 60-65 mpw might be a big step up if you haven't done that volume before, and added volume + longer long runs often = injury.
With 50-55 mpw, you can build a decent long run of ~ 16 and check out plans such at Hansons.
To counteract the lack of volume or very long runs, you must focus on cumulative fatigue by running a bit every day or 6/7 days, with decent mileage most days.
If you do have a time goal (and I agree 3:30 is reasonable) then introduce some 8 min/mi pace during long runs. Outside of this "key" workout, run some tempo intervals near HMP (roughly 7:05-7:10 min/mi for you). If you're adding volume for this marathon, I would be very careful with speed workouts/intervals as it may be too much.
Best of luck to you!