Needs a 12-week Marathon Program

QUESTION: I have been a lifelong runner, then got into triathlons, but tore a muscle, so I have been off nearly a year. For a New Year’s resolution, I decided to take the real plunge and do a full marathon. I have 12 weeks to go, and I do not know how to plan for my runs. No schedule; no knowledge. It is not my endurance I question, or my fortitude. I am so stubborn I will complete the marathon if I have to crawl the last 5 miles. I started Monday and did about 7-8 miles. Today, I ran 3 miles. I just need a plan. How should I develop a plan so I can complete a marathon in twelve weeks? Yikes!

HAL’S ANSWER: Yikes indeed! Not only are you going into a marathon shortcutting your training to 12 weeks, but you're coming off a major injury. You do have a background in fitness, yes, but that could get you into more trouble than if you started untrained. You've been off a while, which may cause the most problem because you remember how to train but may have forgotten what it took you up to peak fitness. Almost all my marathon programs last 18 weeks, not 12. Yes, you can shortcut them by skipping a week here, skipping a week there, but that’s a risky way to proceed. All the warrantees that normally come with my programs are cancelled. My strongest recommendation would be that you skip instead your planned marathon postponing the fulfillment of your New Year’s resolution for later in the year. Would it be possible for you to switch to a half rather than a full marathon 12 weeks from now, then see how your body reacts before pushing on to the next level?

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