Run Run Run

I looked at you PRs and observed that with your 5 K speed you should be able to run sub-3:00 marathon. Then I was curious why you are running only 3:16, and I believe I found something that can help you.

Most of your runs are fairly short. You do get decent mileage most days total, but the problem is that you very rarely run more than 8 - this is acceptable for a 5 K but problematic for the marathon. If that is schedule related, well, then that is the best you can do. However, if you can find a way to get in daily runs that are longer than 8 miles this should help your marathon.

I also do not see a whole lot of long runs. Try to extend your long run first to 15 miles, then gradually up it to 20. Run the early miles of the long run slow to avoid overtraining but do last few miles of it fast - 7:00 pace or faster. Maybe start with the last 2 fast, and build it to where you can warm up 10 at 8:00 or so, then run the last 10 at sub-7:00 pace.

Make sure to take care of the recovery as those changes will put more load on your body. See if you can sneak in a nap, and/or go to bed earlier. Make sure your food intake is high quality - do not fill your stomach up with junk. As you train harder, the body often becomes more particular about what goes in. The third point in recovery is reducing stress. Little "fun" things are often more taxing than you think - budget your time and energy carefully.

Thanks Sasha! I appreciate your input and I will follow suit. Great advice!