Full 18 week marathon cycle or 7 weeks of NSM + marathon block.
To start off I have about 1 year of experience with NSM. I have always been a fast twitch type of runner with a fast 5k relative to my marathon.
Last year I did NSM all spring and summer, then did a canova style marathon block for about 10 weeks with great success. It led to a 12 min PR (3:38-3:26). The thing is. I kept doing NSM after the marathon and have had massive PRs in other races that are all relatively faster than my marathon (1:26 half, 38 min 10k and I expect to run around 18 min (hopefully sub 18) in a 5k coming up. All just from consistent NSM + a long run after the 3rd SUbT day.
Looking ahead at the fall I want to really try to close the gap on my marathon and shorter races. I’d love to chase a 3:10. Based on my performance I think I can do it. I’m looking for advice. Do you all think it’s better to do what’s been working (NSM all the way up until 10-12 weeks out then do a marathon block) or a full 18 week marathon plan?
For reference the plans I’m looking at are from the book “Marathon Excellence for All” they seem like great plans. They are canova inspired and I’d be doing the gale plan for 70 mile peak (linked here. https://marathonexcellence.com/gale).
So my options are essentially, that full plan. OR. Continue my NSM all the way through 7-8 weeks of that plan (which is the general phase anyways) and jump into the MP block in week 8.
Main differences are that plans general phase still has “high end aerobic work” similar to NSM. But it has way more continuous running efforts around goal MP. Which is where it mainly differes. It doesn’t have a lot of sub5k anaerobic work.
Thoughts?