Marathon specific adjustments
Been doing NSM for 12ish months. Ran a 1:19 half recently, took a full week off running and have been gradually returning to pre half marathon mileage (and yes I know NSM is all about maintaining mileage without breaks but I felt like a break so sue me).
I’ve been sitting around 80ish km per week pre HM typically
M: Rest day
T: 8x1km 3k WU+CD (14km)
W: 60m Easy 11ish km
Th: 3x3km WU+CD (15km)
F: 60m Easy 11ish km
S: 4x2km WU+CD (14km)
Sun: 90m Easy 18km
83km
Typically go to the gym and do heavy legs on Tuesday and Saturday and I also do some easy cycling on Zwift on the easy days.
Based on my HM could potentially run around 2:45 with good weather and no hiccups in the lead up.
Are there any specific adjustments I should make for a marathon build or should I just gradually increase the long run until I can consistently hit 2 hours easy 8 weeks prior to the marathon and maintain this for 8 weeks. Maybe increase the Saturday session to 5x2km too.
Taper wise thinking I’d just drop gym say a week to 10 days out and reduce sub thresh days and easy days slightly eg. 45m easy and sub thresh days 6km of intensity.
Thoughts?