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Yeah that looks pretty sensible. I think for intervals, this is taking care of the VO2 max end of things, but no need to do anything too short and sharp for marathon training, so I'd concentrate on half mile/800m, km and mile reps. You could alternate these and progressively build up the volume for each session over a few weeks, e.g. 6 x 800 building to 10 x 800, 5 x 1km build to 8 x 1km, 4 x mile up to 6 x mile, all with about 90 secs/2 mins recovery. Target paces would be ~5k pace for the 800s, ~10k/bit quicker than threshold for the km/mile reps.
PhilPub-
Ta muchly.
[EDIT] Right, that works for me. I now have a spreadsheet with what I need to do each and every day between now and 17th April with realistic plans when MiniGB is off school (Christmas, Feb half term, Easter) and I can't train as much, plus a nice taper. Paces for easy/long/speed work get set each week based on my Parkrun time (and fudging if things go awry).
I work much better if someone/something just tells me what to do each day.
I then get 2 weeks recovery time and I can then ease into a 20 week IM training programme.
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so I'd concentrate on half mile/800m, km and mile reps.
6x800 this morning with 90s recovery between each. Ran them at a pace that I thought I'd be able to do all 6 at, faster than recent 5k pace (5:40/km but then I think I was slacking on that parkrun) but pacing was a bit hit and miss (5:17/km, 4:55, 5:08, 5:04, 5:17, 5:08).
Nice to have something to aim for (the end of the 800m rep) and recovery to look forward to.
Greenbank
I take it that's 60-90 seconds on time per mile (not per km).
3h45 marathon is 8:35/mile, so that would be around 10:00/mile (6:12/km) for easy/long runs, I'd be happy with that as I did a 2:10 HM long run (extended commute) early on last year which is pretty much bang on that pace.
The McMillan calculator suggests 23:05 for 5k training (based on a target 3:45 marathon) which is about where the fellrnr calculator says I should get to when I get to my target weight. Hopefully I'll be able to push past this (22:00 would be nice) and that'd make a 3:45 much easier.
After a while I'll reassess and see whether I need to back down to a 4h marathon, hopefully I can stick with the 3h45 aim.
I'm going to follow something based on https://www.bupa.co.uk/~/media/Images/HealthManagement/PDFs/Intermediate%20marathon_FINAL.ashx but adjusting it to suit my weekly routine:-
So it becomes:-
Mon: rest (going to be the hardest bit at first!)
Tue: 2 x 30m cycle commute + 40m 5-a-side (mix of easy/steady/speed)
Wed: speed/intervals - 30-50 minutes
Thu: 11.5k easy run (commute) + 1 hour 5-a-side that evening
Fri: cross train (swim then cycle)
Sat: 40m tempo (inc 5m wu and cd) - parkrun in ~25 mins
Sun: long run (10k to 35k) - 10k race pace 9 weeks out, HM race 4 weeks out, 35k long run 3 weeks out
I think that looks sensible. Just need to work out a plan for extending it back another 8 weeks (to now) and what to do for speed/interval sessions.