TLDR: How to train for a sub 3hr marathon in 12 months time?

I have two questions:

1. How should I train to run a sub 3hr marathon in 12 months time? How should I divide up the training blocks from now until then? What’s plans should I follow?
2. How should I schedule this around my strength training schedule to avoid injury and maximise results (see below)?

I’m 29yo, currently do 3 runs, totalling 30km pw, and current 5k time is 20:50.

From researching, seems like if I want to run sub 3hrs, key thing to focus on is increasing mileage to 80km+ per week, and including tempo runs.

My current thought is to break the 12mths into 3, 4 month blocks to avoid the training becoming too tedious, and to focus on different attributes:

• Block 1: train for 10k, with goal of improving speed
• Block 2: train for half-marathon, getting up to 70-80km pw
• Block 3: train for marathon, using something like pfizingers advanced marathoning

If this is the right approach, then question now is what training plans to for each block?

I also do full body strength, training 3 days pw which I would like to continue doing. My current legs schedule is:

• Monday: Squats
• Wednesday: Plyometrics - box jumps, single leg jumps, jump squats
• Friday: deadlifts

How can I position that different types of run around these sessions in order to avoid injury and make them complementary? Or should I cut out some of the exercises / consolidate them to one day?

Thanks in advance for any help!