Marathon training phase, to build your aerobic house:
12 weeks or as long as you need:
Mon – Easy 60
Tue – Strong 90
Wed – Easy 40 – 60
Thu – Strong 90
Fri – Fartlek 60
Sat – Long or Aerobic tempo
Sun – Long or Aerobic tempo
Hills: 4 weeks, 3 sessions per week.
Keep the long run, keep the fartlek. Add bounding, springing, or in modern day efforts also add box jumps, plyometrics and short alactic hill sprints.
Anaerobic – 4 to 6 weeks.
Keep the long run.
Two to three sessions of “speed” work. Start longer and slower like mile repetitions or km repetitions, bring the distance down week to week, bring the effort up.
Get down to 200s and 400s.
Coordination (practice) 4 weeks
Keep the long run, but during the hill and anaerobic phase and this phase, they are getting easier. The long runs were quite strong in the aerobic phase.
Two to three time trial sessions per week. Under distance, over distance and at distance if the race is short enough. All out effort without stressing and straining. So a 17:00 runner will run 3K at 17:00 pace or 5K at 17:30/17:45 and or 10K at 39-ish. Although 10K might be long for a time trial, should do 7 or 8K at 10K pace, so 35-pace.
The mileage should only drop at the end of the anearobic speed phase and coordination phase, but not too much. Then you have a short taper for a 5K.
Even having mile and 2K time trials at Lactate threshold are good.
This is not 100% exactly as Lydiard would schedule, but very similar. Also, a schedule laid out in advance should be changeable all the time, as you respond as an athlete….