Help to train and prepare my Marathon

if you want advice here, then you should post your goal, some of your previous times, and what your training is like now.

Thank you and here is a little update:

My Best 10K 49:37 Feb 2007

My Best 15K 1:21:03 Oct 2007

My Best Half-M 1:49:27 Feb 2007

I would like Run my first marathon in 3:40:00 if is possible less is Great but My Goal is 3:40:00.

I can Run all Days, Morning or evening or both ( No Time problems ) I am a few overweight 174 lbs and Height of 68.50".

Thank you,

SORRY:

15K was October 2006

Just need a few supervision, one Plan personal considering my times....Thank you for you help

Here is an option...

Coaching Philosophy:

http://wls3.com/running/training.php/

Questionairre:

http://wls3.com/running/athletequestionaire.php

Thank you some body have experince with this site ?

Thank's

Other Coach here that would help me ?

Go to runnersworld.com you'll get advice that is more your speed, literally and figuratively, over there.

New Marathoner wrote:

Thank you and here is a little update:

My Best 10K 49:37 Feb 2007

My Best 15K 1:21:03 Oct 2007

My Best Half-M 1:49:27 Feb 2007

I would like Run my first marathon in 3:40:00 if is possible less is Great but My Goal is 3:40:00.

Thank you,

Your goal time is unrealistic given your 10K and half records (that doesn't mean you can't complete a marathon, just that 3:40 is not going to happen). There are pace predictors out there if you google for them. The ones I tried suggest that something closer to 4:00 is more reasonable (and that assumes you don't fall apart at the 20 mile mark - which I typically do).

There are lots of books out there for first time marathoners, but much of the advice is the same. Don't overtrain. Increase your long run slowly. Don't put two hard or long runs on consecutive days. Don't kill yourself in training runs. Cross training is helpful. Know your limits.

These are the things that I don't know...Know that need help to know my limits, to know How can do to be better...Thank you for you answer and think that I need change my goal but again need help to make one Plan or program for my circunstances and times. I want to be prepare to run my debut.

Any help will be appreciate

Thank you,

New Marathoner wrote:

These are the things that I don't know...Know that need help to know my limits, to know How can do to be better...Thank you for you answer and think that I need change my goal but again need help to make one Plan or program for my circunstances and times. I want to be prepare to run my debut.

Any help will be appreciate

Thank you,

There are plenty of programs that will help you run your first marathon "to finish" (there are also plenty that will let you shoot for time goals, but you should probably avoid those for now). Broadly speaking, the programs last 12-20 weeks and have one long run a week. Your long run will peak at about 20 miles, 3 weeks before the marathon. In addition, run 4-8 miles 2-4 times a week. Don't worry too much about speed at this point. Hydrate well and take time off if you are hurt. Wear sunscreen.

Note: The first 20 miles are the easy bit. The last 6 are where it gets tricky. Good luck.

When need start to work in this Plan ? Now or Hoe many month before at my marathon ?....All this time before to start the Plan keep running How ?

Thank's

Some other person that would help me ?

Interesting post,

Hi, what training do you do currently? When do you plan on running the marathon.

As a starter it might be worthwhile building a base from which you can work from, basically getting time on feet dont worry about the speed of these runs. Then build into a programme.

Thank you, The marathon is: November 25 2007

Monday: 45 minutes

Tuesday : 1 Hour

Wed: 45 minutes

Thrusday: 1 Hour

Friday: 45 minutes

Saturday: 30 minutes

Sunday: 1:45 minutes

I run comfortably, but I think that need incorportae some differnts work out but don't know How can do,

Thank's

A few options:

http://www.hansons-running.com/coaching/services.htm

http://www.therunzone.com/VB/forumdisplay.php?f=3

So far myself, I've mostly followed the information and schedules in this book:

http://tinyurl.com/yqzxpe

For the marathon I use "Plan A" and 70-80 mpw peak. You can adjust for your needs. I would think 50-60 mpw might suit you better to start.

some possible workouts just to start getting stronger (sorry, this is all vague so others can help with specifics):

Fartlek : just start out with something like 2minutes on, 2minutes off. when you first do this, you can pretty much go on feel. push yourself to something like your 10k pace on the hard intervals. do like 7-10 reps maybe? later, make the intervals longer.

hill repeats: find a good hill that hopefully takes you at least ~1min or so to get up at a hard pace and do it 7-12 times...depending on hill length.

tempo run: start out with around 20min run at roughly your 10k pace. progress from there.

good luck.

Thnak you How can intercalate these workouts ?