Continuing the discussion..
1) I noticed that in the original schedules there were certain days in the conditioning phase allotted for 1/4 effort, certain days for 1/2 effort etc...and generally speaking the shorter the distance the higher the effort (the long run seems to be the exception) but is that just a guideline? If you run by feel then you could move those ratios around? Maybe one week you do them all at 1/4 or 1/2 effort for example?
2) I am leaning towards increasing the volume over several cycles gradually until I get to 10 + hours of running per week and until then I wouldn’t mess with steady state to avoid excess load. Sound reasonable?
3) I do speed development (in the form of strides) during the conditioning phase but I avoid fartlek though Arthur included those in the original schedule. I use fartlek to transition from hill phase to anaerobic phase.
4) I am wondering if anyone had tried flipping the pyramid for marathon training? In other words, integration before the anaerobic repetitions? I don’t know why intuitively that makes sense to me.