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With 10 months to train, I dont want you to continue your current training for 6 months, then switch to a 4-month marathon-training schedule, and then run your marathon. Instead, you should begin your pursuit today.
Ive never read a biographical sketch of an elite runner that didnt include the following scenario: the runner significantly increased his or her weekly mileage, then with a lag of several months decreased his or her marathon time into the Olympic range. Your objective should be to increase your mileage, without risking injury, in anticipation of running an excellent first marathon. Your ability to run 6 miles is already excellent.
Here is a possible plan for you:
* During each of the next 3 months, add one additional training day to your weekly schedule. You will add 2 running days and 1 cross training day during these 3 months. The 5 running days might include 1 speed day (a run/walk combination in which you run 0.25 to 1 mile rapidly, then walk until you recover, then repeat) and 1 endurance day (run more than 6 miles slowly). The 2 cross training days might include weights, biking, swimming, or aerobics that help build leg strength, endurance, and flexibility.
* During the next 4 months, pick a suitable marathon-training plan from the web and follow it, except for the taper. Or heed the previous post and pick a cyber coach.
* During the last 3 months, insert the taper into the weeks prior to your marathon. For the earlier weeks, sustain what you have accomplished in the previous 4 months. You will be running 5 days a week and cross training 2 days. You will be doing 50+ miles per week. You will be doing a long run of 20 miles at least every other week. You will be doing a half marathon 1 day per week. You will be doing speed work 1 day per week. You will do your cross training vigorously.
Remember to have fun, eat calcium, wear good shoes, and to ease back whenever you experience any foot, bone, or knee pains.
Good luck!
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