I am running a marathon in NOVEMBER, I already run about 3X's a week, but only MAYBE 3 mi/day. HELP?

Question

I need to know a good workout plan to do up to the date. I believe the marathon is November 2nd. I have no idea how much I should be running each day/week. If anyone could hep me that would be GREAT!

ALSO, I get bad shin splints. What can I do to avoid them?

Answer 1

  For the shin splints you need to get a good non impact warm up, emphasis on non impact.  Use a bike or ellipsoidal machine.  Do this every time you run, even after the shin splints are gone.  After running use a contrast bath, soak in ice water up to your knees for 1 minute the in warm water for 1 minute, repeat 5-10 times.

  Keep running 3 days a week, but increase your mileage on two of the days.  Do 3 miles then 4 then 5 this week.  Increase the 5 to 6 next week, then increase your long run by 2 or 3 miles per week up to 20 miles.  The week before the marathon only run 3 miles 2 days and keep an easy pace.  Stay hydrated, use a hydration pack (camelbak), try using energy gels during training, if they work for you use them in the race. Don't try anything new on race day.

  Good Luck.