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This coming May I will be running the Prague marathon and it will be my first. I would like to aim for a time of 3:49 or better. Ambitious, I know. I will not kill myself for it, but I would like to try. I have been running for a little over a year and here are my times as of now:
10K - 00:52:27 (up from 01:09:12 and 00:53:38)
HM - 01:57:12 (up from 02:04:49 and 02:06:45)
I run alone, mainly due to time restrictions but also preference. I run 4 times a week including one long run. Presently doing about 55km a week. No special type of tempo, hills or speedwork. Just running.
My question is, how best to train for this goal I have in mind. There are many programs online so it is all a bit confusing.
Any advice much appreciated!