i've posted this elsewhere but would love any comments people here had...i'm on the bounce from first mara at nyc,not up to full resumption of longer runs yet,but trying to get from 4.45 to 4.00. as 38 yo with wife +3 kids i reckon to try and fit around family weekend life so schedules calling for sat and sun running don't really appeal.i got to evolving a scheme that looks like this,to be adopted full time on return from holiday ie week beginning 13th jan,13 weeks to go.and would love some feedback from experienced marathonners,there just doesn't seem to be much advice tailored to 2nd timers relative to first timers!!and i don't feel much more experienced given time aspiration-clearly i would adjust total mileage/long run length with help from higdon/rw etc
mon rest/cross train(eg upper body weights/ergo/abs).but mostly rest.
tue speedwork-maybe not yasso 800's every week-have started these
wed long slow run,gets longer/week
thur tempo 30-40 mins at 8-8.30/mile-getting faster through program.could be on treadmill.
fri 4-8 miles brisk,eg run home from work
sat rest/family life
sun long run
i live&work in london,so its mostly on roads,with attendant ankle risk,did get slight probs in run up to nyc,sorted by 3 week taper.