Northern lights runner wrote:
I was just thinking if one was to use this as a well-rounded, more 5/10K-focused program, how would I transition into training for longer distances, like a fall HM or marathon? I would assume that a similar structure could be maintained with more emphasis on keeping workouts longer and on the aerobic side. Would you care to elaborate, Working stiff?
There's tons of really good info out there on the best ways to train for the marathon so I won't comment on that. If you'd like this schedule to sort of lean more in a strength direction though I'd say your ideas are good. Another thing I might tweak is to make every two or three long runs hard progression type efforts. Most people will need more recovery after something like that too so I'd skip the following workout when you do that and replace it with an easy run.
The tweaks depend a lot on the kind of runner you are. Some people do better with longer efforts and workouts where as it does more harm than good for some fast-twitch types. I personally break down and get burnt out on harder long runs and high volume tempos. For others, that's the key to success at longer races.