Hey all, I've recently decided that I'd like to get back into running after being out of serious training for about 7 years. My goal is to break 3 hours at the 2015 Chicago Marathon. I know a lot of people will probably say this isn't possible given my current condition but I'd like to give it a shot.
My background:
I ran competitively from ages 10-18 (I'm 25 now) and basically quit once I entered college. I have PR's of:
1600: 4:44 (18 y/o)
3200: 10:28 (16 y/o)
3 miles (XC): 16:18 (18 y/o)
10k: 37:32 (16 y/o)
10 mile: 1:02:26 (16 y/o)
Marathon: 4:11:30 (20 y/o) (splits of 1:45:00-2:26:30)
For the marathon, I ended up running while at the peak of my partying days (which unfortunately included smoking a lot of weed) with a long run of 11 miles and probably averaging 15-20mpw with no running some weeks. Essentially I didn't train for it and it ended up being a pretty miserable experience.
I've kept myself in pretty decent shape over the past couple of years, focusing mainly on lifting weights and running a couple times per week, 2-3mi each time. My most recent 5k was about 5 months ago which I ran in 20:17.
I plan on using Hansons Marathon Method advanced program which is an 18 week program (start early June 2015). My question is, what should I do to get in shape for this program and is it possible to build up to it over the next 8 months without risking injury? It ranges from roughly 40-63 mpw and starts pretty quick with 12 x 400s at 1:28/per in week 2.
Thanks in advance for the responses. I apologize for the lengthy post.