Well…..I like to speculate! :) .If I had been the coach of Eliud Kipchoge and limited to just let him run 100 km per week his schedule had been like this at sea level:
Mo : easy 15 km at 3:20- 3:35 min / km
Tu: 20 x 400m at 60-61 sec , rec= wait easy walking until back to 120 bpm
We: easy 15 km at 3:20-3:35 min/ km
Th: LT-intervals at a total of 10- 16 km , rec= wait easy walking until back to 120 bpm , paced at 65-66 sec/ 400m
Fr: easy 10 km at 3:20-3.35 min/ km
Sa : Long specific run of 2 hours ( about 35 km ) with fast finish at LT-pace sustained or in intervals last 10-40 min
Su: RESTDAY
Weekly total : 99 km (62 miles ) at most ( and I never count warm up jogging as training mileage )
Predicted marathon race time : 2 . 01:20 , new world record !
Remember " It`s not how many miles you run that is most important for the result, it`s how you run your miles ! "
- The Magic One - )))
Happy Easter!