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I am looking for some advice, I intend to do my first marathon in January. The plans I looked at online are not suitable due to the level I am at just now and the amount of days I want to run (4 days anymore I end up injured)
I ran 2 x 10ks last year just under 50 minutes and a half just under 2hrs however I have been plagued with injury and never really managed to push that on much more.
Saturday - Long Slow Run starting at 10 miles (which I am already able to do)
Sunday - Rest
Monday - Between 5-8 miles steady
Tuesday - Hills/Speedwork
Wednesdays - Steady 5-8 miles
Thursday - Rest
Friday - XT 60-90 minutes
Does this sound like a decent plan to you ? A lot of the other plans that I see are 5 days and I am sure I will get injured doing 5 days so I wanted to concentrate on 4 "quality" runs. I also would "like to run my mara in under 4 hrs however I wont be sad if its sub 4:30. I currently have around 18 weeks to go (Dubai Marathon BTW) And if its not what are the principles of a decent plan, apart from the LSR what other workouts are a "must"
Any input would be appreciated, I am going mad reading up stuff on the net that doesnt really suit me, the beginners plans mileage is much lower than what I am currently doing and the intermediate ones are usually 5 days.
Sorry if my question seems dumb, I am pretty clueless on this subject!
PS when I say "steady" I suppose I mean my intended marathon pace or slower by 30 seconds per mile