Weeks before the Marathon Guidance Weeks
24 to 16
Gradually build up, adding no more than 10% a week to your weekly mileage. Your long runs should gradually extend out until you can run a half marathon comfortably, and preferably 16 miles without too much difficulty. If you cut this section short, you increase the risk of injury later.
Weeks
16 to 4
Begin your tempo runs at 7 miles in week M-15 Build up by a mile a week, until week M-4 when you should aim to run 18 miles at race pace.
Your LSDs should include some 20 mile runs, at least 2 and preferably 3 weeks apart. You should aim to do 3 or 4 of these, the last being about 4 weeks before the marathon.
Include 4 weeks in which you focus more on strength training (say in weeks M-12 to M-8), cutting back on some of your speed training.
Weeks
3 to 1
Taper down. Maintain the same effort levels, but cut your distances by 25%, 50% and 75% in the last three weeks respectively. You should not run longer than a half marathon in this period.
