First of all, you made my morning with the, "Teach us all how to bench 500lbs" comment. I'm still laughing on that one ;)
I don't think you want totally abandon your weight training, at least not for toning and such.
I am 6'2" and was 247lbs this past November in 2003. I started doing biking and a little bit of running, but switched totally to running in Mar of this year. Below is the plan I followed from marathontraining.com and it's been super fun and a great intro for me into running Marathons.
Two Schedules for you to follow:
Schedule 1 and Schedule 2.
Schedule 1 will help build up your mileage. If you can already run 3 miles, I think you are probably ready to get started with schedule 1 and don't need a walk-to-run program. Click here for the Mileage Build-up program: Schedule 1 This program is cool because it allows you to become a runner. I've been on it, and now I'm down to 205.5lbs and I KNOW I'll drop to probably 190lbs or so easily once I hit the much longer runs.
Read everything you can over there at MarathonTraining.com. Also, these boards are a great resource for help on training questions too. But when you are finished with schedule 1, you move on to schedule 2. Click here for Schedule 2.
The schedule 2 is for when you want to actually build up to your Marathon. What I did was count back from my Marathon date, Jan 30th 2005, and counted back the weeks... It was May 2nd when I started my schedule (over again... I'll clarify in a second) back. So I had to add a few weeks at the end of schedule 1 to bridge the gap. You can repeat the last 3 weeks of schedule 1 in a loop if you want once you attain that fitness level, until you are ready to build up to the actual marathon. I had an issue with my Achilles heel, because I was running too fast and doing hills and essentially over-training -- follow the schedule and don't tweak it! ;)
Ok, man, I need to go run this morning... Feel free to check out my fitness site: fitgeek.org. We put up interesting things there from time to time. Also, you can see the schedules I'm using by simply clicking on these two links: My Schedule 1 and My Schedule 2. These are essentially the marathontraining.com schedules that have been modified to look a bit prettier, and also help me monitor my progress.
Enjoy, and feel free to email me directly if you have questions.
my site: occy.net
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