training plan suggestions for a 1st time marathoner.

afternoon all,

a quick bit of background:

i'm 36, 6'4" tall, 85kg and started building a base fitness for the VLM in june having not run since school. i'm currently running around 25-30 miles a week with pb's of 45min for 10km and 1:45 for a 1/2. i'm aiming for around the 4 hour mark for the marathon, with a hope to go sub 4, even if just by a teeny bit.

i've been looking at training plans but there is such a lot of them, with wildly differing schedules. i'm tempted by the P+D plans but they do look a bit hardcore, with no rest days at all. i've also been told that at my level (beginner) not to worry about heart rates, LTs and the like and just to concentrate on getting a lot of miles in. cue much puzzlement.

can anyone point me in an appropriate direction.

I think SlowKoala has covered it - I used a plan off this website for my first marathon, but am using P&D for VLM.  The P&D schedule goes up to 5 days per week, but does include a long run during the week that could be difficult to accomodate based on your other commitments.  The RW plan did a good job of preparing me for my first marathon.

I'd avoid any plans with a focus on speed training as (a) not the most improtant aspect for marathons and (b) if you haven't been running for long then its better to focus on distance ratherthan speed.

PS VLM is in April not June, so a couple of months less for you to prepare 

thanks, i like the idea of not concentrating too much on speed training. too much like hard work.

i meant that i started running in june. i think there maybe should have been a comma in there somewhere. or possibly a rearranging of my words.

"started building a base fitness for the VLM in june"

should really read

"started building a base fitness in june for next years VLM"

why not try just getting out there and training when ever you can -

one day short run- another day longer run - then next day long run-

when u dont feel like it or  have little time - just tiny runs to keep physcially and mentally sharp - ( it will pay off ) in the end

prep is essential - ( rest ) - fluids, nutrician - do all your experimenting now over jan, feb, march - ( NEVER ) experiment on race day -  find correct footwear - and runinng clothing, - have ready any needed anti chaffer

rest will slowly fall into place  

i'm too OCD to just do it. i NEEEEED a plan.

ok -       ( OCD ?? )

just that i grew up with running, - to me its simply a way of life

solo marathon pb was 25 years ago -

last solo marathon was 15 years ago

obsessive-compulsive.

if you want a militarily well-organised social event or all your CDs ranked in a rather more interesting (but not neccasarily useful) way than the usual 'alphabetic by artist' then i'm your man.

and if it's something new, like running, then it needs to be researched to the Nth degree as i can't stand the thought that a decision i make might not be based on all the available facts. of course this can lead to crippling levels of indecision. but hey ho, we all have our crosses to bear.

+1 for Hal Higdon.  Sensible build-up which will fit in well with the level you're at right now, and easy to follow, concentrating on easy paces with a bit of race-pace thrown in.  I'd have a look at one of the intermediate plans based on 5 days' running per week, which will take you up from your current mileage to around 50mpw.

got a training plan from Shades. decided on the level 2 as level 1 looked a bit like going backwards from where i am now.

all written out on the fridge door.

time to start converting to miles, i guess.

What ever, and how ever you do it - good luck always