| Before beginning this program a runner should have at least three year's running under their belt. If this program looks too strenuous for you, perhaps you should train for shorter races and wait a little while before trying to tackle a marathon. Running can be a lifetime activity and a stepwise progression of goals can be the best way to realize all your potential. The program outlined below is not one that will get you from no running to running a marathon in 4 months. We don't think that this is a healthy way to run a marathon. Many may disagree with us, but we think it is better to get some solid training under your belt, practice racing shorter distances to learn what your body can handle, and then try running a marathon. This approach gives you a greater likelihood of reaching the finish line uninjured, and you will also most likely enjoy the race more. The program presented below is what we believe to be the best for your present and future success as a runner and a marathoner. If for some reason you feel you need to run a marathon sooner, you will have to research a program that gives you guidelines for your quest. There are many books and articles available on the subject. Visit the Running Times Bookstore for some ideas. If this program is too easy for you, see the Advanced Marathon Program. If the advanced program is still too easy, get a coach and personalize the program. Good long term coach athlete relationships are the primary ingredient for successful running. Do the workouts at the effort that is prescribed; going harder is not necessarily better. Mileage days and long runs should be under 70% of maximum heart rate, truly conversational pace unless otherwise noted. The use of a heart rate monitor is highly recommended. All workouts are in miles, unless otherwise noted.
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