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I am a BIG believer in quality runs during a training cycle. 1 day of speed work + 1 tempo run per week cut the time between my first and second marathons by 20 minutes. My long runs were never over 16 miles. I wanted to run a faster marathon, so I tweaked the plan by increasing my long runs to 20 miles. Keeping the speed and tempo workouts and adding mileage to my long runs resulted in another 16 minutes taken off my PR by my 8th marathon. My advice: Do the speed work and 1 tempo run, but not on back-to-back days. Good luck and keep us posted.
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