Training too hard? Tempo too fast?

MyDaniel, you have 12 weeks from this coming Saturday to the marathon in Phoenix. I am of the assumption you are pretty fit already. Below is training I would advise for a sub 2.50 marathon, again there are many ways to the top so there are definitely alternative methods but the key to the marathon is being specific and training should be based around your MP (within 5% of race pace). The main part being a specific long run once per week with plenty of recovery. I wouldn't worry about pace of recovery runs, run how you feel on those days, as you get fitter these will increase in pace. The below schedule is in km(as that is what I work in, so you can adjust as needed to miles). Again Im sure there are other methods but this is my opinion on what will work. Also sometimes due to weather etc you will not be able to hit times as wanted so adjust accordingly. One thing also the pace of the 400m reps as outlined below may be a bit off, you may be able to do them a bit faster but everything else is on point. Best of luck brother and may the course be downhill with the wind behind you.

Marathon Aim 2.48.30: This is 4min per km(240secs per km)

105%: 3mins 48 sec km

95%: 4mins 12sec km

90%: 4mins 24sec km

85%: 4mins 36sec per km

Nov 19-25th

M: 15km

T: 5by1600m with 70secs jog rec between reps@ 3.50km(approx 6.06ish per mile): 15-20min wu/wd

W: 15km

T: 15km

F: 12km, then after 4by80m hill sprints with jog back recovery

S: 25km: 10km easy followed by 15km @ 4.12 per km. 5-10mins jog wd

S: 30-40mins easy, dont worry about distance just run easy

Nov 26-Dec 2nd

M: 15km

T: 5by1800m with 70sec jog rec,reps at 3.50km, 15-20min wu/wd

W: 15km

T: 15km

F: 12KM: after 8km do 4 by 100m strides with 400m float between

S: 5km race if possible(good to get a hard short race before the marathon prep)

S: 20km easy

Dec 3rd-9th

M: Rest

T: 15km

W: 6by400 in 82secs, 400m float rec, jog 800m(4-5min), 4by200m in 39secs with 200mjog rec. 15-20min wu/wd

T: 15km

F: 15km

S: 30km@4.25-4.30 perkm

Dec 10th-16th

M: Rest

T: 15km

W: 5by1600m with 60secs jog rec, reps @3.48-3.50 per km, 15-20min wu/wd

T: 15km

F: 15km

S: 25km : 5km easy, 20km@ 4.12 per km. 5mins jog wd

S: 30-40mins easy

Dec 17th-23rd

M: 15km

T: 8by1min on/1minoff/90secs on/1min off. The 1min/90sec on should be not flat out but pretty hard, id say about 90% effort for first few reps the effort will obviously increase as workout nears its end. The 1min off should not be a jog, it should be steadyish thus faster than your easy days. Dont worry about distance/pace just go off effort. 15-20min wu/wd

W: 15km

T: 15km

F: 15km:after 12km do 6 by 100m strides with 400m in between.

S: 8by 1km@3.48/1km@4.30ish: Total 16km. 20min wu/wd

S: 30-40mins easy

Dec 24th-30th

M: 15km

T: 8 by 400m @ 80-82secs with 400m steady between reps. Then jog 800m (4-5mins) then do 4by200m in 38/39secs with 200m jog rec between. 15-20min wu/wd

W: 15km

T: 15km

F: 14km, the after 6by80m hill sprints with jog back recovery

S: 30km @ 4.24per km, then after 30km do 4by1km @4min per km, in between reps run 1km @4.24per km. Total 37km

S: 30 mins easy

Dec 31st-Jan 6th

M: Rest

T: 5by1800m with 60secs rec jog, reps@ 3.48-3.50 perkm. 15-20min wu/wd

W: 15km

T: 15km

F: 15km: after 12km 6by100m strides with 400m in between strides

S: 5km esay, then 24km @ 4.08-4.12perkm. 5mins jog wd

S: 30-40mins easy

Jan 7th-13th

M: 15km

T: 10by1min on/1minoff/90secs on/1min off(as above). 15-20min wu/wd

W: 15km

T: 15km

F: 15km: after 12km 6by100m strides with 400m in between strides

S: 10 by 1km@3.48/1km@4.30ish: Total 20km. 20min wu/wd

S: 30-40mins easy

Jan 14th-20th

M: 15km

T: 5by2km @ 3.45-3.48 per km, 60 sec jog rec. 15-20min wu/wd

W: 15km

T: 15km

F: 14km: After 6 by 80m hill sprints, jog back rec

S: 30km@ 4.20-4.24, then 6by1km at 4min perkm with 1km float between reps@4.20-4.24perkm

S: 30mins easy

Jan 21st-27th

M: Rest

T: 10by 400m @ 80-82secs with 400m steady between reps. Then jog 800m (4-5mins) then do 4by200m in 38/39secs with 200m jog rec between. 15-20min wu/wd

W: 15km

T: 15km

F: 15km: after 12km 6by100m strides with 400m in between strides

S: 5km easy, then 28km @ 4.08-4.10km, on this run fine if last 4-5k is at MP. 5mins jog wd

S: 30-40mins easy

Jan 28th-Feb 3rd

M: 15km

T: 8by 1km @ 3.40ish per km, 90 sec jog rec,15-20min wu/wd

W: 15km

T: 15km

F: 15km: after 12km 6by100m strides with 400m in between strides

S: 20km: 8km easy , 8km @4.08, 4km @ 4min

S: 30-40mins easy

Feb 4th-9th

M: 12km

T: 6by 1km @ 3.40 per km, 90 secs jog rec. 15-20min wu/wd

W: 12km

T: 10km

F: 8km: after 6km do 4 by 100m strides, 400m between

S: Phoenix Marathon

Thank you so much Palletman2020 !!!

I actually printed it out and save it!