I'm going to jump on this thread, although I could well be a bit of an impostor - I'm training for shorter distances at the moment, but if it gets me to sub 3 fitness, I'll jump into a marathon and try to tick the barrier off my bucket list. I'm coming back from an injury that necessitated I take 6 weeks basically off, and have just been running 15 - 35 mins at exactly 3 hour marathon pace on the treadmill each day this week.
This is what I'm trying to build to:
Monday: 40 mins easy, then 3 or 4 short sprints for legspeed off full recovery, then 5 minute shuffle home = 10k
Tuesday: 15 mins easy, 60 mins hard tempo at marathon pace or a little faster, 15 mins easy = around 20k
Wednesday: Same as Monday = 10km
Thursday: 5 mins easy, 30 mins HARD tempo (goal HM pace or a touch faster), 15 mins easy = around 14km
Friday: Same as Monday = 10km
Saturday: 15 mins easy, interval session, 15 mins easy = 7k - 12k, depending on the interval session
Sunday: Rest
Total = 71 - 76k.
This is a little low on miles, but I've been training haphazardly for the past year, and had hardly ran at all in the 3 years prior to that. The plan is that once I've built up to this (which I really hope won't take too long after this injury), I will add morning runs of about 6.5km on Monday, Wednesday, Friday, and Saturday, bringing my total up to 97 - 102km per week (60 - 63 miles).
All the best to everyone else with this! Possibly hamstrung over then next few days, as I've left my brand new running shoes in another country (yes, I am a moron...), but I'm looking forward to hopefully being able to train properly again.