Training a slow person for a marathon, help needed

sorry, I had that formatted better but the edits didn't go through. Hopefully it makes sense.

Consult a few beginner/sub-four marathon plans. I believe runner's world has several free beginner marathon plans that seem to get positive feedback.

Do you know his current times for 5K or any other distances? How long is his current long run?

Even without knowing that, I am not a big fan of his first two long runs being basically half his weekly mileage. That might cause a setback right from the beginning.

B1G wrote:

Do you know his current times for 5K or any other distances? How long is his current long run?

Even without knowing that, I am not a big fan of his first two long runs being basically half his weekly mileage. That might cause a setback right from the beginning.

His last race was a mile in gym class in HS. Although he at least ran sub 6 for it. And apparently on a whim he ran 12 miles a couple years ago and was fine. He's most recently been running 10-15mpw for the last month with a LR of 7 during that time, so that's why I started there. But you're right, having the LR as such a large percentage of weekly mileage is risky. I just don't know what else to suggest.

Hot Buns wrote:

Consult a few beginner/sub-four marathon plans. I believe runner's world has several free beginner marathon plans that seem to get positive feedback.

Good suggestion. The runner's world one still had interval/threshold training. That just doesn't seem necessary for someone that is going to literally jog the race. I could very well be wrong about that though.

minong wrote:

Hot Buns wrote:

Consult a few beginner/sub-four marathon plans. I believe runner's world has several free beginner marathon plans that seem to get positive feedback.

Good suggestion. The runner's world one still had interval/threshold training. That just doesn't seem necessary for someone that is going to literally jog the race. I could very well be wrong about that though.

Sub 4 marathon would requie sub 7 mile fitness for most people. Trust me, for average joes this really DOES require interval training.

The Furman University training plan is ideal for your friend. The volume might be a little too high at first, so just scale back the first few weeks by 30% and then after a month or so, start at week 1 on the schedule. (I.e., start him with 5x400 instead of 8x400 and 7 miles instead of 10 miles.)

http://www2.furman.edu/sites/first/Documents/The%20Less%20is%20More%20Marathon%20Plan.pdf

Correct name would be cognitively challenged

fisky wrote:

The Furman University training plan is ideal for your friend. The volume might be a little too high at first, so just scale back the first few weeks by 30% and then after a month or so, start at week 1 on the schedule. (I.e., start him with 5x400 instead of 8x400 and 7 miles instead of 10 miles.)

http://www2.furman.edu/sites/first/Documents/The%20Less%20is%20More%20Marathon%20Plan.pdf

Oh man, I remember when this was published and you had a bunch of people trying to convince us high mileage guys we just had it all wrong. Good memories. But in this scenario it might be something to revisit!

whatever his easy pace is now, make it slower.

add more miles.

98% easy runs and throw in some other stuff when he inevitably gets bored.

time on feet is key.