http://www.furman.edu/...first%20marathon.pdf

or

http://www.furman.edu/...aining%20Program.pdf

depending on mileage you can handle.

Pfitzinger's book "Advanced Marathoning" has a bunch of training plans that have been very helpful for me. If you have never trained just for running, I wouldn't pick a time goal yet. You may be surprised at the improvements you can make by running consistently for several months.

Search online (free) for Hal Higdon's plans. Use the advanced one. Decent

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Fatigue is biochemical, not biomechanical.
- Andrew Coggan, PhD

I second Pfitzinger's book "Advanced Marathoning. Good book. It has some good training schedules for marathoning.

Second that. The FIRST training program worked well for me in the past. I beat my target time by 2 mins. I found the intervals recommended by Furman were a little too fast though for marathon training. Take a look at http://www.mcmillanrunning.com/ for your goal intervals. They have a nice running calculator, if you input your marathon goal it tells you your target pace for tempo runs and interval workouts (from 400s to 2 mile).

I am on the Hal Higdon "Advanced" plan at the moment getting ready for Marine Corps in October. It seems to be working pretty well for me. Its free, online, and not overly complicated.

also check out both runnersworld.com and runningtimes.com I use plans from both those websites

is it just me or do the long run paces seam pretty fast?

boston marathon homepage also has three plans.

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Trek Madone 5.9SL
Felt B12 (sold)

You may want to consider this link
http://www.bouldercoaching.com/...training/running.htm

Good luck with your search!

Simon

I second Pfitzinger.

One of his online coaches is an old friend of mine, Kevin Beck. He's in Florida these days but he knows his stuff. No nonsense meat and potatos philosophy with clear concise plans.

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"A society is defined not only by what it creates, but by what it refuses to destroy."
John Sawhill

Signature below.....

Ian

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Ian Murray
http://www.TriathlonTrainingSeries.com
I like the pursuit of mastery
Twitter - @TriCoachIan

  
PFitzinger 55m/18weeks.

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"Consistency is the last refuge of the unimaginative." Oscar Wilde

Endurancenation has marathon plans now for running with pace. Very cool if you have a garmin or other speed/distance device. Lots of much faster running than the more traditional plans.

http://www.runnersworld.com/...44-255-624-0,00.html

I would think any of the following are worth looking into...

Pfitzinger 18/55

Higdon Advanced (either I or II)

Daniel's A plan (a bit more complex)

You can find the Pfitz schedule at http://www.roadtoboston.com/...ingPlans/viewPlan/5/ but would strongly suggesting getting the book. Higdon plans are online at halhigdon.com. Daniel's plan is in his book Daniel's Running Formula (could scan it for you if needed - with a promise you were going to buy the book).

I would recommend Daniel's Running formula to anyone looking to do a race of any length. The new edition is a lot easier to read and it has several different marathon plans based on your current fitness levels and race goals.

Go to Runner's World and check out the Smart Coach. It is free and you can modify the plan to meet your needs. The plans do change as you change your data, time, number of weeks and intensity. Site also give other good information.

http://www.runnersworld.com/...-238-244-0-0,00.html


CoolRunning.com also has free plans, but little more generic than Runner's World. I am sure the Furman site is great. Cool Running also has a training log.

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Lisa Walser-Anderson, ATC,CSCS

Check out crossfitendurance.com. I am using their program for Ironman Wisconsin and I love it.