I'd say it would make sense to start the "long run" at a distance you feel comfortable with (12-13 miles), perhaps every other week, and see whether going longer on a Sunday carries over into the weekday faster work. If it doesn't, then carry on building so you get up to 18-20.
It is said that ideally the total of your five longest runs should be 100 miles, but that's probably a bit much for a first marathon, so maybe 4 x 20. The 18-20s can take a lot out of you, so if you can schedule them to be every other week that's best. Listening to your body is the most important thing.
You could try the RW smart coach on the top left roller-menu. I guesstimated your starting info and it put you on 14 miles long run by week 3 of 16 - seems about right?
RW Smart coach
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Limited. | © Runner's World 2002-2013 |