Captain Sully wrote:
For a Marathon you need consistent training for at least 6 month better 12 month.
Minimum mileage 25-30 per week.
One longer run a week in the later part of your training.
This will get you to finish a Marathon in a healthy manner.
If you want to run a faster Marathon you have to do a lot more.
Excellent post. If the goal is to finish a marathon, a healthy person needs almost no training.
To achieve perhaps 80% of your potential, the minimal plan you outline would be fine.
To get closer to 100% would require a lot more. And, as another poster suggested, all the components the OP listed would have a place.
Over the years I've run a couple dozen marathons, and have tried a few "shortcuts." To just "finish," like 4 hours, I've done only three "long runs." Literally -- no other training in the prior months. Four weeks before the race, a 12-miler. Six days off. A week later, 15. A week after that, 18 miles. Rest two weeks. Run marathon (well, run 22, walk-run 4). That was in my 20s and 30s to maintain "a-marathon-a-year" streak.
Better results many years later with three months of two runs per week. Average weekly mileage only about 12 miles, but working up to a 20-mile long run. Result: 3:25, even splits, no walking. At age 57, that "age grades" to 2:52.
Better still, a year later, after consistent training averaging 40-45 mpw, max 60, with VO2max and LT workouts, and a long run every 9 days -- 3:07, which age grades to 2:36.
It's difficult to compare, but at age 23, averaging 45 mpw, max 70, with an unstructured mix of hill repeats, track intervals, progression runs, long runs (including two full marathons during the previous 10 weeks), arguably a weaker result -- 2:40