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Hi everone .
I have just signed up for Manchester marathon april 2013
This is my 4th marathon did nottingham twice ,london once this year .
4.30 for my first at notthingham 4.07 the second time ,and 4.07 for london .
was doing up to 45mile a week for london 2012 ,but never manage to get under 4 hours ,even though i think i trainned quit hard ,
I am trying to find a good plan to run 4 0r 5 times a week ,to improve , there are many in books which i have a few and on the internet all say different things .
I dont want to just ramp up the miles ,prob do me more harm then good .
I am 45 years male ,this is my 4th year ,managed about ten half marathons 4 of them this year, 3 after london ,I have just done 1 hour forty for my last one ,which was about a fortnight ago ,so based on that time i should be able to get under 4 hours for a marathon with a good plan.
any help would be great kind regards scooter