Yes, as follows:
Weekly routine:
Mon: 6-8 miles easy recovery run
Tue: 10 miles easy
Wed: Quality Workout (see below)
Thu: 10 miles easy
Fri: 12 miles easy including 8 x :30 pick-up
Sat: 10 miles easy
Sun: Long Run Workout (see below)
Total: ~ 75-85 miles
16 week build-up broken into 2 phases
8 week Fundamental Phase
8 week Specific Phase
Fundamental Phase:
Quality - alternate weeks between Speed work one week and Lactate Threshold work the next week.
Quality Workout Examples:
Speed Workouts:
- 16 x 400 (Fast) w 200 jog recovery
- 10 x 800 (VO2 Max)w 400 jog recovery
- 6 x 1 mile (Groove) w 400 jog recovery
- 12 x 400 Hill w jog down recovery
Lactate Threshold Workouts:
8 x 1 mile w 1:00 jog recovery
3-4 x 2 mile w 2:00 jog recovery
5 mile Tempo Run
5 mile Wave Tempo (alternation g half mile increments between 10-15 seconds (per mild) faster than LT pace and 15-20 slower than LT pace)
5 mile Progression Run: starting at LT pace + 15-20 seconds (per mile) and finishing at LT pace - 10-15 seconds
Fundamental Phase:
Long Run Workouts: alternating between a moderate rhythm long run one week and a shorter long run with some quality in it the next week.
Long Run Examples:
- 20 miles moderate rhythm long run (slightly quicker than easy run pace)
- 16 miles with first 10-12 miles easy and last 4-6 miles ag marathon rhythm
- 16 miles with first 4 easy, middle 8 at Aerobic Threshold (AT) pace, last 4 very easy
-18 miles easy adding in 10 x 30 second pick-ups with 1:30 jog between during later stages of the run
Specific Phase:
Quality workouts in the specific phase follow 2 stamina based (LT or AT work) weeks followed by 1 week of speed.
Quality workout option include those of Fundamental Phase (above) plus the following AT workouts:
- 3 x 3 mile w 3:00 jog recovery (AT pace - 5-10 seconds per mile)
- 10 mile Aerobic Threshold Tempo Run
- 10 mile AT Wave Tempo alternating miles between 15-20 seconds slower than AT pace and 10-15 second faster than AT pace.
Specific Phase Long Runs Examples:
- 24 mile moderate rhythm long run (slightly quicker than easy pace)
- 20 miles with first 12-14 easy and last 6-8 miles at marathon pace.
- 20 miles with first 4-5 miles easy, middle 10-12 miles at marathon pace, last 4-5 miles easy
- 20 miles steady state run at ~20 seconds per mile slower than marathon goal pace (great one to practice race fueling in).
Adding 1-2 races (10k-Half Marathon) during the cycle.
For a neutral predisposition runner To run 2:19-2:20 (5:18-5:20 pace) you’ll want to be able hit the following training paces (on average) in this program:
Easy Pace: 6:15-7:00 pace
Moderate Rhythm: 5:55-6:05 pace
Steady State Pace: 5:40-5:45 pace
AT Pace: 5:13-5:18 pace
LT Pace: 5:00-5:05 pace
Grove Pace: 4:47-4:52 pace
VO2 Max Pace: 4:34-4:39 pace
Fast Repeats: 4:22-4:27 pace
Obviously the paces closer to MP are more important to hit than the faster stuff.
Good luck and enjoy the process.