Can someone give me a marathon training schedule based on my current fitness level?

I would like to run the Vegas Marathon on Dec 6th. I currently run 5 miles several days a week as well as some shorter runs the other days of the week. I weight train, and am in better shape than most people in general. Is it even possible for me to train in time for this run and can someone give me a training schedule and tips.|||There are 4 types of run to include in your schedule.


1) Long run. This should be at an easy pace, where you can comfortably carry out a conversation. At the moment, build up to about 10 miles, once every 2 weeks or so, with about 8 miles in the intervening weeks. In august, start to increase this gradually up to 18 or so. Try to be up 18 to 20 miles every other week by the end of october, with about 16 miles on the intervening weeks. You might want to do one of about 22 miles by early november, just to boost your confidence, but it's not really necessary - if you can do 20 miles after a full week training, you'll be able to do 26 after 2 weeks of tapering down.





2) Race pace run. This is to get you used to running at the pace you want to do the race at, do about 4 to 5 miles now, and by the start of october, start to increase this gradually, up to about 12 to 13 miles by the beginning of november.





3) Interval session. One of these a week, to build up your stamina / recovery, speed or strength.





4) Recovery runs. These are easy pace runs, on the days between the other sessions, to build up your weekly mileage, and to help to recover from the hard runs on the other days. Some of these could be replaced with swims or cycling.





Between now and august, train pretty much as you are now, between august and the start of october, build up the mileage, and between the start of october and the middle of november, maintain the mileage, and increase the intensity. For the last 2 weeks before the race, taper down your training.


You might want to reduce the weight training during the 2 to 3 months before the marathon.


If you need any further advice, feel free to email me.


Hope this helps.|||If you've been running regularly like that for at least several months, and preferably a year or more, yes, you can train to at least complete the marathon come this December.





You're mainly going to want to start working in long runs, probably once/week, but this far out it doesn't need to be every one. You'll eventually want to build up to 18-20 or more prior to the marathon. Beyond that, and for most, especially first-timers, the risks are actually going to exceed the benefits.





You can use resources like the following to help with schedules though if you want things laid out for you.|||Yes, your on track and like you say are in better shape than most people! If I were you I would plan on a calendar my miles per week to Dec 6th and plan on tapering 2 weeks before. Increase your miles gradually by 10% per week - every fourth week bring it back down for instance:





Week One 30 miles


Week Two 33 miles


Week Three 36 miles


Week Four 32 miles





Also have one day a week as your long day for instance 7 miles since you want to test your endurance. Also try to run a half marathon or ten miler before your marathon along with 10K's for fun!





It's best to plan later when you get your miles up for 3 mile intervals X 3 at half marathon pace with 1 minute rests. Watch Nova's special on Marathon training on PBS.org and look for their tips and even see their training schedule taking couch potato's and training them to run their 1st marathon in nine months.