If I ever get a chance to focus on a good marathon, here's the workout plan I put together. Some notes first -- the plan is for 105 miles per week (give or take) except for the "Blast Week" where I try to do as much as possible and still be able to walk the next day. The plan is also similar to the one outlined by Dr. Jack Daniels -- with some Lydiard mixed in, I guess -- where the workouts are defined by two quality sessions per week. The other workouts are used to reach the weekly mileage goal. Also, a "knockdown" is a progression/tempo run where each split is run faster than the previous one. In this regard, the splits are five miles, but can be altered to fit a specific plan.
Anyway, here it is:
Week 1 2 miles easy + 2 x 2 miles @ 5:35/mile + 9 miles easy + 3 miles @ 5:35/mile + 2 miles easy
4 miles easy + 5 x 1 mile @ 5:10/mile + 5 miles easy
Week 2 20 miles in 2:15
2 miles easy + 10 miles in 58 2 miles easy
Week 3 4 miles easy + 8 miles in 48 + 1 mile in 5:35 + 6 miles in 36 + 1 mile in 5:35 + 2 miles easy
knockdown in 33, 32, 31
Week 4 22 miles with 5 miles in 28
knockdown in 32, 31, 30
Week 5 22 miles in 2:28
2 miles easy + 10 miles in 58 + 2 miles easy
Week 6 20 miles with 12 in 72
knockdown in 32, 30, 29
Week 7 22 miles with 5 in 28, 10 easy, and 5 in 28
knockdown in 31, 30, 28
Week 8 22 miles in 2:27
4 easy + 10 in 57 1 mile cool down
Week 9 23 miles with 12 in 72
knockdown in 31, 31, 27
Week 10 22 miles with 5 in 28
knockdown in 32, 30, 29
Week 11 22 miles easy
4 miles easy + 5 x 1 mile @ 5:10/mile + 5 miles easy
Week 12 BLAST WEEK
Week 13 22 miles easy
5k or 10k race
Week 14 * 13 easy * 10 easy * 4 miles warm up and cool down + 3 in 16 * 6 miles easy * 4-5 miles easy * 3 miles easy * 4 miles easy