if you want to run a 1:43 do something like this:
M: rest because tired
T: 5-7 miler easy af
W: rest because reasons
R: 5-7 miler easy af
F: who am I kidding, you'll probably skip the speed/tempo workout that would be pencilled in here
Sa: Also skip
Su: Long slow run, maybe 10-14 miles. Maybe with hills.
result: 20-25 easy mpw. Also be old af
I created a 40-45 mpw plan for myself for the 2nd half of the year that I probably wont follow but it looks like this:
M: swim + 5 easy recovery
T: 5 easy
W: 7 total w/40 minute tempo [eg hard af], and a swim where I probably drown because tired af from the tempo run. For the record my tempo pace will start at 7:40 [coincidentally lines up with goal MP, but I expect this to drop this isnt intended to be a MP workout]
R: 5 easy
F: 5 easy
Sa: rest
Su: 10-16 LSR
=40-45 mpw, 2 swims, and little to no biking. maybe 1 or 2 bike commutes tops in there [eg 20-40 mpw]
I'm hoping [but have no idea] if 6-12 months at the above level would sneak me into 1:37 half /3:22 marathon range eg sneak into a BQ by the skin of my teeth
I gotta be honest when I ran 1:43 last weekend I was kinda dissapointed that I couldnt handle 1:41 [my BQ pace] yet, so I have a super long way to go still obviously
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general douchebaggery