The short (mid week ) runs should be a tempo run (i.e. The long run should be done at conversational paceĦ. Every 3rd week would be a 'plateau' week where the long run milage should not increase from the week beforeĥ. 4 runs per week seems good as 5 can be hard (with work and/or other sports ) and 3 is on the low side to avoid the long run being a too high % of the weekly total milage.Ĥ. The weekly volume should increase ~10% per week peaking at 20 miles 3 weeks before the raceģ.

The long run should be ~30-40% (but not more ) of the weekly volumeĢ. In any case, from what I can gather a marathon training plan for a novice basically is centered around a few key principles and I should just find a plan that complies with those principles:ġ. Given that, it seems like that HH novice 2 plan is not a bad starting point but I could increase the milage a bit of the 3 mid-week runs to get a bit lower % of the long run and to adapt to that my current weekly average volume is larger than the first 6-7 weeks of the plan. The event will be in Buenos Aires, should be around 20 degrees and not too humid that time a year.

I am ready to skip the time goal, I really really want to avoid getting injured (I already feel sore in my knees during my 10-15 mile runs, it goes away when I stop though ) and I would like to enjoy as much as possible the day. I have weeks where I can do 10-12 hours of training and other weeks where I only get to like 7-9 hours due to time constrains. On the other hand it is probably not bad to build up slowly and it would leave room for biking and swimming too. My main concern is that the weekly milage seems a bit low (up to~week 7 it is lower than my current weekly milage ). I am considering Hal Higdons novice 2 program 18 weeks ( ).

Make me finish the marathon in below 4 hrs and make it an enjoyable and fun experience (key objective is to finish but I do not want to be too slow either ).

Get me injury free through the training and the race as it is my 'B' race, 'A' race will be a HIM in january 2012.

I am looking for a good training program that would: I did a half marathon early Abril in 1h52m (slow I know ) and I run about 30-45 kms per week (could have more base, I know, but this is what it is ). I am not a couch runner but not a complete beginner either. I have signed up for a marathon on Oct 9 2011.

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