The first marathon I ran, I’d only done training runs for a max of about 10 mile distances, and I paid the man. I still have a tendon behind my knee that hasn’t fully recovered.
That’s great that you’re already seeing huge weight loss benefits.

Thanks for the comment,
Bryan

Yes, I definitely think that you could progress on a program such as I wrote about above. It sounds mundane, old, and trite, but just gradually progress to it.

A number of elite mid and long distance runners put in only 2 speed/quality sessions per week. You might find that you are a bit more refreshed, enjoy your speed workouts more, and are able to put a little more effort into them.

One thing that I do enjoy though on some of my easy runs are the addition of “strides” or “striders”. For instance if I were doing a long steady state 90 minute run, at the end I might do 3-5 strides. They aren’t sprints, and definitely are not all out. They are light, relaxed speed work, help with neural coordination, and kind of get a little pop back in the legs. You should finish them feeling refreshed. But to get to my point, they are like an easy speed work that you can do a few other days throughout the week. They should complement the next days, run, not leave you dead-legged… again… refreshed.

As far as your current program, you already seem to have indicated you have 3 key days in your running. You might consider dropping one of the interval days and focus your 3 key runs being an interval, tempo, and long run. I won’t get the quote exact, but Marathoner Frank Shorter essentially recommended 2 speed days and a long run, and as much extra mileage to build volume.

Again though, it is an experiment of one, and you might want to change things up not just to see what you adapt best to, but just for the mental change of pace. This is where training can be Art, and not just Science. You might do well on 3 days of interval work per week.

I hate to sound like a pitchman especially since I had to mention my Coach and his help in the article. But don’t dismiss the knowledge that even an online coach can help you with, especially if you have a solid goal in mind. You can save a lot of time of trial and error via a coach.

Also, one small difference or distinction a person could make in regards to the article above is that instead of just a Big Workout, plot out Big Days. It is essentially the same thing, you would just be splitting up the Big Workout running. In fact, you might find that a Big Day, one in which you put in an easy 3-5 miles in the morning with a few easy strides, you might find that you come back in the evening with the ability to warm up faster and ready to tackle the faster running better as well (provided you are rested, re-hydrated, and eat well).

Anyways, after perhaps a longer reply than you were looking for….In closing, glad to see that you are not only running, but also training with a goal in mind.

As like most everyone time is a factor and doing two big workouts a week would be ideal but I do not want to hinder my gains.

I can’t believe I forgot to mention as well (but I am a little sleep deprived), another local runner I have conversed with before also instinctually went to a 2 Quality Session Day. His filler runs are 20-30 mins easy, ranging from 7-8 min/mi pace and he still is able to run in the high 17s for a 5K. It is this though combined with the fact that he works essentially a form of shift work, and a very dynamic and changing schedule. It is not THE answer as far as programmming, but it is an answer.

Anyways, I am rambling now. Thank you again though for the feedback. I understand the setback of injury, so I’m glad you are getting back to training.

Thanks again!