That's a great and challenging plan Soups! I've not got quite the same mileage endurance base as you in recent months, but have done an 18 miler recently and it felt relatively easy! I remember back when 18 mile runs used to be approached with dread, and finished with very very sore legs and limping! You've got quite a bit of marathon pace/near marathon pace stuff in the long runs already. I usually save that for later in the plan, but looks like Sam is confident that well below 3:30 can be achievable if you're starting that stuff now
Hi Ruffles- find it strange to be called hark - my Christmas name is confusing me!
i focuS predominently on the posterior chain- (back of body from shoulders, upper back, Lowe back, glutes, hamstrings, calves) doing exercises like deadlifts, pull ups, sgl arm rows, and quite a bit of work on trx
core stability- usually I just challenge my core whilst doing other exercises rather than spend too much time on the floor working it- for example a bicep curl on the trx has the Core engaged where a dumbbell bicep curl might not.
single leg stability - after all running is all done one leg at a time- walking lunges, single leg squats (with support) steps ups, calf raises, sgl leg dead lifts - there's loads
but also a full body approach- ultimately it's unlikely my legs are gonna be the weak link in a marathon with all the run training but if my shoulders are weak, after 20,000 odd arm swings they will be what causes fatigue and alters my gait, so I try not to let them be the weakness- seems to work well. Funnily enough, day one of SM75 it was my abs that hurt the most of anything!! After 39 miles!