my cousin and i completed the brighton marathon on sunday ... which was brilliant and i thoroughly recommend it. it was my first marathon and i have very little history when it comes to running. i did it in 5:56 which im sure is super slow for 99% of you but im so proud. my cousin did it in 4:33 - it was his second time. his first time was only slightly slower.
So my 2 questions are:
1- i have entered again for 2013 but want to knock an hour off my time and have no problem dedicating time to do this. however, i feel i need to build a much better base and increase my speed. i followed higdon's supreme novice to get me through. my problem is that there doesnt seem to be many programs/plans that focus on year long running in preparation - just 18/9/whatever weeks prep. could you advise me or point me in the right direction of plans that will help me acheive my goals?
2- my cousin seems to be a very gifted/talented runner: he did no training for the marathon except for the silverstone half. he's a very humble guy and i know he isnt lying! however he said he would like to do sub 4 and is determined to train for next year. he has a good fitness base from previous years of hockey, football and cycling but would like to know which plan would be most appropriate for him
if anyone can help and has any suggestions we would be really grateful. if not no worries.