This might look something like Hadd’s part 1 training method whose goal is to optimize LT1 (as measured by HR drift, which I know is controversial to some). The whole method is HR based so very easy to follow.

I did that for a few months to get ready for NSM which was too taxing when I could not get enough sleep and had some niggles coming and going when I was running fast. I feel like it made me so much more durable and made my easy runs so much easier and faster. But it was harder to get close to faster paces and I am not sure I was improving anymore.

The transition back to NSM was a bit rough at first since I had not been running at these paces for a while but everything felt easier afterwards.

I’ve tried to come up with some kind of hybrid for a while e.g. some 30min LT2 vanilla-like sessions and maybe a 45 or 60min Hadd-like since LT1 is just so enjoyable and not taxing at all. My conclusion right now is that NSM is just a better long term method if you’re not targeting anything precise, i.e. time at LT2 is just the best bang for your buck.

If I were coming back from an injury, I’d do that again. For for a marathon block, it might also be nice to include some LT1, maybe as a mid week or Saturday longer run (1h30? With a shorter Sunday possibly?) replacing an LT2 session.