I’ve been following that Furman plan since new year.
– 1 interval session
– 1 tempo run
– 1 longer run
Plus one tempo session on the rollers, (2 * 20 mins @ 4W/kg)
I’ve thrown in another run session most weekends of around 80 minutes.
My aim is to run 2:50 at the Stockholm marathon this June then switch over and finish the national XC and marathon MTB series before moving to CX for the winter.
They’re hard sessions, but given enough rest very doable.
Yesterday I went 34:52 for a local 10km, which was way faster than I had expected so its working.
As others have said the longer run is key as it builds confidence and pacing.
Best of luck, a pint, hmm serious betting.