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I'm doing 130k/week right now for the Chicago marathon. Here's some suggestions for a sub-3:00: 1) 15-20% of your weekly volume should be at lactate threshold pace - for you, this should be about 6:25/mile (4:00/km). This should be broken up into 5-8k LT runs or into intervals of 1600-3200 with 400 jog rest. More on this later. 2) your long run need not be 35 miles. I'd recommend topping out at around 35k instead. You will probably need to do at least 4-6 at this distance during your 26 week program. I'd recommend the first 28-20k at 5:00-5:15/km, then the last 5-8k at 4:00/km - this would then account for around 5% of your weekly volume at LT pace. 3) At least once per week, do a double workout day. 15-20k in the AM at 5:00/km, with the last 5k at your LT pace (4:00/km) - another nearly 5% chunk of LT running. In the afternoon, gradually build up to 8x1600 @ 4:00/km with 400 jog rest between each or 4x3200 @ 4:00/km with 400 jog rest - this brings your total for LT running to right about 20% for each training week. 4) I like to use a pattern of 3 weeks at 130K with the above features, and then 1 recovery week of 50k with only strides (8x100m)2x/week, no long run and no LT running. 5) Plan on replacing a long run with a 15k-21K dress rehearsal race (no faster than 4:16/km) at around 5-6 weeks out and 10-12 week out. 5) You can also substitute this workout for an afternoon interval workout once out of every 3-6 training weeks: 6x800 in 3:00 with 400 jog rest between each. 6) Take two weeks of taper before the marathon (50K, then 25K). Do not race during this period. One week before the marathon, you can try this workout: 8x1000 @ 4:00/km with 200m jog rest. 7) remember this caveat: when in doubt, leave it out.
Hopefully this helps. Good luck.
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