So you want some details concerning my pie graph do you Clairie?
Details, details, always with the details. I'm a bit like old George Bush when it comes to details Clairie. When He was asked in a recent interview about his experience with being the President he said. "I liked it" full stop!
Anyway the following article is a great overview of training methodology by the Great Mr. A Lydiard.
It's certainly better than anything I could come up with. I really don't know much about this stuff. You know,Ewen, Speedygeoff, Robert Song, Steve Lacey, Eagle, Rob the runner and just about all the other regular bloggers know more than me on this subject.
I'm good for the occasional joke or a bit of support but still trying to work this out for myself, with the help of others. What I do know is to break 3 hours you need to either be young, or if you're not you would be better to have started pretty recently. I mean you won't see too many 50 year old sub 3 marathoners that have been running almost without a break since they were in their teens.
I've noticed that runners peak at about 8 years after starting running so in my case if I do what is in my last pie graph after a steady base of training progression, say 4 or 5 years,having not run since my high school days and having started in earnest at age 39, I should be able to go sub or below when I'm 47 or before. I'm not saying it can't be done after that age but you would have to quit work and train up at another level.
While I think that most people have the ability to run sub 3,any faster and your genes start coming into play, I think few of us have the natural talent to go sub 2:30.
Anyway, I hope you enjoy the article it shows that if you have the patience and plan well you will be able to reach your full potential and you can't ask more than that.
After all that I will give you something concrete.
That is, run 100 to 140k weeks for at least 12 weeks, and go on a weight lifters diet, with a focus on getting your body fat under 12%, Eat plenty of protein during the week and high carbs only on the days you run long. One or two short speedwork sessions to really get your heart rate up and take as many hot baths as you can. These things help me but I'd also say that consistency in training is the key and even a bad plan done week in and week out is better than a brilliant one done on the occasion. I think Ewen gave me that advice.