I'm relatively new to running, 2 years in June to be exact. 39 years old, signed up for Indianapolis Monumental Marathon 11/1/14.
My first year was good (to me at least ): 5k - 20:11 moderately hilly, 4 mile - 26:04 (moderately hilly), 10k - 43:40 (earlier than the later races and really hilly), 1/2 -1:36:04 - Flying Pig (moderately hilly). Peaked out around 38 mpw. No real track work, tried to run long and a 4-6 mile tempo each week. My mile PR sucked @ 5:57 (2 weeks after the 5k),
Then I went and jumped up to 45 mpw and was promptly rewarded with a stress fracture in my heel. Got back into it, ran a 21:29 - 5k on 1/1/14 (flat). Achilles tendonitis flair up. Took February off. Back to it now, about 28 mpw. I think I can run about 21:00 flat today, maybe better in a race.
Realizing my mileage gains are going to have to be small to prevent injury, any chance I can get to sub 3:15 by November? How? I was considering Higdon's Intermediate 1. I wanted to do Pfitzinger's 18/55-70, but I don't think I can handle that mileage yet.
I'm not the 2:xx:xx Let's runner, but I figure I'd at least ask those who can do this what they would suggest. I'm expecting the trolls to run wild.
I'm in Tennessee at about 1500', for what it's worth. I run roads and treadmill, no trails nearby that work with my schedule. Thanks.