Training plan = ok?

That looks really similar to all the fun activities I do! I am using the Nike beginner half marathon training plan, which is a free pdf online. Strength and mobility training is part of the plan and there is an app for these exercises. I do strength training at least twice a week as per the Australian minimum standard exercise guidelines:

" Physical Activity Guidelines
Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
Be active on most, preferably all, days every week.
Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
Do muscle strengthening activities on at least 2 days each week."

My understanding is the strengthening combined with cardio supports our bodies as we age but maybe someone else can explain the science behind that?

@andysport1 To be honest your training program from a running point of view looks balanced and well thought out.

Monday: Tempo run with the club
Tuesday: Recovery run
Wednesday: Intervals
Saturday: Speed work
Sunday: Long run

If you're not improving on that than the only other thing to look at is intensity. Are you pushing yourself enough out of your comfort zone? If you are improving then keep at it.

What's your current Marathon time and what are you aiming for?

I'd be careful with all of the additional work if I were you as rest is important to make improvements and avoid injuries.

How much of a jump in workload is this?

Also there are a ton of specialist running websites/forums where you'd probably get better and more specific advice. Not to mention just asking the better runners at your club.

My only real concern with the plan is that you're running 5 days straight. presumably your club run is at a decent pace right after your long run rather than any time for recovery.

andysport1 wrote: »

MeanderingMammal wrote: »

andysport1 wrote: »

MeanderingMammal wrote: »

Doesn't your running club have a coach?

No, they just have route leaders

Ok, I appreciate different geographies but over here you don't get to be an accredited club without at least one coach.

Anyway, from my perspective, as a marathon and ultra runner, the balance looks a bit dominated by speedwork and your total volume looks a bit low. For a marathon improvement plan I'd see what you're doing as entry level volume, but appreciate your concern about injury risk.

Your aerobic capacity should be fine given the cycling and swimming, but I would be suggesting a bit more recovery pace, perhaps alternating your tempo and intervals on a weekly basis, and swapping out for easy pace.

Fwiw my marathon routine has back to backs at the weekend, both >10mi and three short runs in the week of <10mi with one of those being either tempo or intervals

The Monday Club run is currently a social run usually 6 miles at 8.30's to 9mm I could easily add a few miles to this and drop the pace to 9's or 9.30's but is this ok after the Sunday long run ?

More volume at a lower pace would be more appropriate after your LSR. Assuming that your Parkrun on a Saturday is threshold you're doing three workout runs in a row.

My back to backs will peak at 16 miles Sat, 20 Sun, so I don't see any issue with doing more distance on Mondays, as long as you keep your pace to close to LSR.

Fwiw I have to either drop Parkrun, or build it into a longer run when I'm in high volume. 6Km out, 5Km, 6Km back gives me a basis for another 10-15Km in that session, but I have to keep my Parkrun pace low on those days.