I like my approach. It’s simple. Take a runners training points based on the data I have collected and work them fractionally harder in the next plan. So you were averaging 126pts per week previously. This plan averages 128pts. Although that doesn’t tell the whole story as we ease back into things just to be sure of the hamstring being ok. So the first 4 weeks of this plan are lower targets and that effects the overall average.

So come the peak weeks, with targets as high as 145pts per week you’ll be working pretty hard. Conal, a marathon runner of your age regularly hits 150 per week, so I don’t feel like it’s too high.

We have 5 really good marathon sessions in this block, focusing on goal pace. Each one progressively more challenging than the last.

I think one of your biggest mistakes is doing the easy runs too fast and we need to really focus on that. Training to heart rate would solve this problem instantly. And whilst it might be frustrating to slow down at first I think it’s going to make a big difference in the long run.

I’ve got a parkrun every week, some easy, some fast. The fast ones I tried to schedule in for pacers day in Eastbourne and Hastings.

The Tuesday session is what changes the most. In the past we’ve done the speed work on the track, lots of quicker shorter reps. I believe for a marathon, increasing the volume, but reducing the intensity is going to deliver the best results. You can choose to train to pace or heart rate. Perhaps try both and see what happens. But most of the speed sessions will be at a 10k effort, pace will be determined by the length of the reps.

I’ve also added in a gym session with some cross training. 1 per week should maintain your current strength, if you want to increase that to 2, then you should make gains in that department. I’ve noticed a real different from the work I have done in the gym over the past 6 months.

I like it, I think the changes are smart and will ensure you can hold your marathon pace for longer. There’s still quite a bit of quick stuff in there in terms of 400s, so you’ll still be working hard in those sessions.

Any questions just ask. Let’s do this.