Marathon plan advice

Looking for advice on my norweigian singles marathon plan for the next 12 weeks.

Keeping it short as learned my lessons with previous 18-20 week builds Pfitz style which caused injuries.

Aiming for around 8 hours and considering following pfitz style cross over alternating weeks A and B:
Week A: Rest-E-Q-E-Q-E-LR*-E
Week B: Rest-E-Q-MLR-Q-E-LR-E
E - easy
MLR - medium long run (but <140bpm unlike pfitz steady style)
LR* - Long run with marathon pace intervals at the tail end
During pfitz style builds I did find the MLR helped a lot with durability and the mental.

Previously peaked around 115km on a pfitz plan before injury which was due to tune up racing and not giving my self enough rest.

I will also be alternating interval styles in the Q session in a similar way to SIRPOC including some 17min and 25min reps on one of the Q sessions