Can someone suggest a marathon training schedule?

Question

I'm working toward Boston- must shave 13 minutes off my time to do so. I'm running Philly on Nov. 23rd to hopefully do this. I've got my mid week workouts covered and my speed training, but can someone reccomend a schedule for my long runs on the weekend? I usually just go by Jeff Galloways (sp?) beginners schedule for long runs but I'm not really a beginner anymore so I'm not sure how far to push myself, yet don't want to burn out/get injured. Thanks!

Answer 1

I believe Galloway has an intermediate program.  Even though it is a marathon since you want to go faster you will want to incorporate some speed work into your program.  These may be mile repeats where you run a mile hard, a mile easy.

Avoid injuries but making sure you have rest days in your schedule.  A rest day can be active (swimming, biking, weights) just not running.

Many runners neglect the need for a good sleep cycle.  Make sure you are getting 7 to 8 hours.

Philly is advertised as flat, but believe me there are hills.   33rd street is a long gradual climb until you get to the zoo.  Then there's an elevation drop into Fairmount Park - at mile nine you climb a steep hill. You will get that back on Black Road but don't go too fast you still have fourteen miles.  After you round past the Art Museum you will begin a gradual climb out to Manayunk.  Coming out of Manayunk is gradual climb and then a short tough climb up an overpass to get back on Kelly Drive.  The good news is that the last five miles are mostly downhill.

The bottom line is that you should have some hill workouts in you schedule.  If you live in an area without hills try a parking garage.

If you are confident and consistent on the hills you can take off the 13 minutes.

Answer 2

I'd suggest going to runnersworld.com and using smart coach. http://www.runnersworld.com/cda/smartcoa...