Is this a good early season marathon workout?

No do 40’ threshold

It's fine, I guess. No need to strictly time the rests at the end or go all out on the 200s. All you're doing is cycling through some faster paces.

I think to save you from mental burnout when it’s most important to be dialed in, structuring workouts in the early training block isn’t the best idea.

People will disagree with me but I think the entire training schedule for the first month or so is something like “I’m gonna run 6-7 days this week, I’m gonna exert myself hard 2 days this week”

That hard exertion could be a long run where the biggest challenge is the distance, or it could be 200m repeats. Just whatever feels right on the day.

That being said, not a bad workout at all. You touched a bunch of different energy systems and it was probably a good “jump start” for your training.

Looks fine to me

You obviously haven't run a marathon before. No big deal - we all had our start. You might do yourself a favor and research a good full training season (session) for marathons. There are a lot of very good ones out there. And a lot of them are free.

runningwritings.com

The Keys to Marathon Training: Modern changes to Renato Canova’s elite marathon training methods

John Davis

Link:runningwritings.com/2023/07/renato-can...

You're welcome.

As a early season 5k workout would you do:

400m @ 5k pace

200m float

400m @ 5k pace

200m float

Then a cutdown of: 100, 50, 25

Not a lot of volume right?

Forget the 1mi floats and just do 6mi at MP followed by some strides.

Or a 10mi run which gets progressively faster.

All depends on how structured you want to be.

10mi progression over rolling terrain and don't take splits, just run.

Alan

This workout seems to be a well-rounded early-season training session for a fall marathon, incorporating both marathon-paced running and speedwork. Here's a breakdown of its components and their potential benefits:
2 up EZ (2 miles easy warm-up):
Purpose: Prepares your body for the workout, warms up muscles, and gradually increases heart rate.
1x2@MP (1 set of 2 miles at marathon pace):
Purpose: Helps to get accustomed to marathon pace, improving pacing and endurance.
1 mile float (60s slower than MP):
Purpose: Acts as an active recovery while maintaining a moderate effort, helping to build stamina.
1x2@MP (another set of 2 miles at marathon pace):
Purpose: Reinforces marathon pace training, building muscle memory and efficiency at this pace.
1 mile float (60s slower than MP):
Purpose: Provides another active recovery while keeping the intensity moderate.
1 x 800 @ 5k (60s rest after):
Purpose: Introduces speedwork, improving leg turnover and cardiovascular capacity.
1 x 400 @ 1600m (60s rest after):
Purpose: Further enhances speed and running economy.
2 x 200 @ all out (30s rest between sets):
Purpose: Boosts anaerobic capacity and finishes the workout with a high-intensity effort.
1 down EZ (1 mile easy cool-down):
Purpose: Aids in recovery, gradually lowering heart rate, and helping to prevent injury.
Considerations:
Total Distance: 10 miles total is appropriate for an early-season workout, challenging but manageable.
Base Building: Including marathon pace and speedwork helps develop both endurance and speed, beneficial for a base-building phase.
Mid-week: Positioning this workout mid-week allows for adequate recovery before and after, fitting well within a typical marathon training schedule.

Are you training to win this marathon?

If not, I don't see the point of adding the intervals at faster than 5k pace on the end.

If you're running for a time, you'd be better off devoting more volume to a marathon specific intensity and leaving the vo2 type intervals for a workout in which you have fresher legs.

I've seen lots of people get injured trying to hit these really high intensities at the end of big volume workouts. Unless you're an elite trying to win the race, mixing the two (volume and intensity) this aggressively, isn't worth the risk.