How about long runs of 10 - 12 miles every Sunday, do one faster session (alternate tempo run / reps session perhaps) each week, and then one or two slow runs (9 min miles at fastest, for aerobic conditioning and building muscle strength). And be prepared to drop the slow runs at the merest hint of any niggles.
Failing Gavo's advice (which is my entire 10km strategy - sorry but it is...) you could be so slow you get stuck behind me, on request i could eat another madras prior to training.... would speed you up some....
...But Jon, at least you 'have' actually run more than four times since December 1, unlike me, and you haven't got to run 26.2 miles in 10 weeks' time,,,!
At the risk of publicising the opposition (sorry Sean), the new Running Fitness magazine out today has a 9 week marathon schedule. Could be handy. It's also got a fair few forumites quoted in one of the articles...
Comments
v
Bl***y flu. Bl***y snow.
Arghhhhh!
Not trying to be sexist but it's a plan that can work for all.
Gavo may have the answer - at least Im more likely to try it than 70 mile weeks.
Jealousy talking there Jon?