Need suggestions
Sub 4 possible? Title: 204lb muscular guy, 6 weeks into first marathon training (Nov 14 Charlotte) — stick with structured plan or switch to high easy volume?
Body:
Hey everyone,
I’m a 204 lb male with a muscular build, about 6 weeks into training for my first marathon (Charlotte on Nov 14 — expected cool weather, 40s–60s). Goal is sub-4 if possible, but I’m realistic that it might be more like 4:10–4:20 depending on how the next few months go.
Quick progress so far:
• First time ever over 8 miles was recently → did 14 miles at 10:09/mi average (set a lifetime half PR during it)
• Recent continuous efforts: 2×2 miles at 8:05, then a steady 3.11 mi (basically 5K) at 8:18 with avg HR 157
• Short speed: 300m hill reps in the 7:14–7:59 range, 4×1000m at 8:20 in 89°F heat
• Older 10K embedded in a half was 1:04 mostly Zone 2
• HRV has been flagging “unbalanced” at times (last noted 51)
I currently have a structured 6-week building plan that includes things like:
• Hill repeats (e.g. 8×300m uphill at 10K pace)
• 5×1 mile at half-marathon pace
• Progressive long runs (14–16 miles aerobic)
• Easy days mixed in
I’ve been feeling like I’m always holding back a bit on the harder sessions.
My question:
Should I stick with the structured plan (quality sessions + progressive long runs), or would I be better off switching to a higher easy-volume approach for the next block?
Something like:
• 4 days of easy 10-mile runs
• 1 interval/speed day
• 1 long run
• Total 6 days a week
I’m trying to build endurance for the marathon while also sharpening a bit for an upcoming competitive 10K. Don’t want to overdo intensity too early, but also don’t want to leave fitness on the table.
Here is the link to my Strava: https://strava.app.link/gXMatD8zG5b