Year-Round Training Plan (Read 96 times)

I've been running fairly seriously for the past two years and just completed my second marathon (Berlin!).  It was a great event and I was happy with my time (3:21), and at this point I'm looking to attempt to become more disciplined and methodical throughout the year.  To this end, I know specific targets need to vary throughout the year to maximize all-around fitness, but have struggled to find a definitive plan outlining how to go about this.  I do strength training, but in terms of how to mix up my running schedule throughout the year, I'm not exactly clear about how to do this.

Tentatively, over the next 12 months I'm envisioning 3 months post-marathon mid-range mileage (while the weather is decent), 2 months low-mileage/offseason, 3 months pre-marathon mid-range mileage, 4 months high-intensity marathon training.

Any guidance on how to flesh out a more specific plan to maximize overall running fitness?

Thank you.  I guess I am looking for guidance in the specifics of a plan.  I was thinking of focusing on shorter distances (5K/10K) until the winter and then early spring go 10K/half marathon before ramping it up again.  Where I'm struggling is developing a concrete training plan.  Other than simply running shorter distances at a faster pace, what should I be doing differently to maximize overall running fitness?  I do speed work and some tempo runs when I'm training for a marathon anyway, but I always here that things need to be different outside of the marathon, so what should I be doing differently in the distinct phases of the year?  To take the "next step," how much mileage should I be running throughout the year and even in the "offseason?"  I want to have a clear plan that is well-reasoned and backed by research, or at least has the empirical support of what advanced runners have found.

Great, thank you.  I will pick those up.  It's interesting you mention the 3-hour mark.  That's sort of a lifetime goal that I hope I can make, but recognize may just be out of reach.  I certainly trained hard for this race (had a period of 8 weeks where I was at about 40-50 miles/week and had been doing running beforehand) and it was my biggest priority outside of family and work, but just about everyone who runs a successful marathon in that time range is in a similar situation and doing as much.  I know to join the ranks of anything higher I need focus throughout the year, and it sounds like these books will help.  There is a world and then maybe a few more words between a 3:21 guy and a 3-hour guy.

P.S. Ich bin (vielleicht leider) kein Deutscher.  I'm from the states, but just enjoy spending my time in Germany.