I was wondering if anyone had any advice on a plan for me to train for a sub 3 hour marathon in 12-14 weeks? I have a signficant structural Leg Length issue but have not had success with a lift. I want to train for a sub 3 (currently 18:30/38:00/1:26-have run 16:30/34:40/1:18 10 yrs ago) but I need to stay healthy. My mile are at about 30mpw and I am just going through the motions. Can anyone point me to a good plan? thanks.
I think a good plan would be to give yourself more that 12 - 14 weeks to train.
But if you must, go out and get Pfitzingers Advanced Marathoning book. (http://www.amazon.com/Advanced-Marathoning-2nd-Peter-Pfitzinger/dp/0736074600/ref=sr_1_1?ie=UTF8&s=books&qid=1277985458&sr=1-1)
I'm pretty sure he's got a 12 week plan in there starting @ 30mpw. Good luck and go easy on your easy days.
I def agree that having longer than 12-14 weeks would be a good idea, I am just trying to race in october at a race my friends are competing in.
How much do you weigh? You can save lots of time in a marathon by dropping weight to whatever you were 10 years ago when you ran your PRs.
If you're easily injured by the same things which used to be problematic for me - intense workouts, very long runs which are inadequately supported by your mileage base - I'd strongly recommend against Pfitz and his ilk.
I'm a believer in listening to your body rather than being a slave to a plan, and in listening all the more closely if that body is injury-prone. That said, IMO the Hansons' 2005 "marathon for the masses" plan (http://runningtimes.com/Article.aspx?ArticleID=4447) does a pretty fair job of summarizing a mindset and some specific workout suggestions which can work well for the ~3 hour marathoner.
I am 5'9" 150-52 I was about 1:45-48 then.
If you are injury prone, a training plan might be the worst thing for you. I think a lot of runners get injured during marathon training because they feel more obligated to stick with the plan than to listen to their bodies and get adequate recovery and avoid over training.
Also, with your poor mileage base, your main challenge is going to be endurance. And your training should focus on endurance (marathon pace miles, long runs, mileage).
Here is a simple plan that I have followed that you can adjust as needed
Week A: Marathon pace workout, 4 mi at mp, progressing to 10-12; easy long run 16 mi progressing to 24
Week B: Shorter, faster stuff (5x1200; 4xmi; etc, at 10k-1/2 marathon pace). Shorter long run with marathon pace at the end. Start with 14 mi w/4 at mp and try to progress up to 18 w/8 at mp.
One workout a week is probably enough. If you feel good, add some hills for your form and strength. Try to build as much easy mileage as you can by running much slower that your usual easy pace (as slow as 8:30-9 min mi) and pick up the pace once you feel comfortable.
Frankly, your current times indicate that a sub 3 marathon will be tough. However, your old times indicate that it may just be a matter of regaining some old form. Just be honest with yourself and focus on the miles.
This plan has only two hard workouts a week. So you can get 2-3 easy days between the workouts which will help prevent injury. Also, you decided how much easy mileage you want to do inbetween.
http://www.runnersworld.com/article/0,7120,s6-238-244-255-9215-0,00.html