Advice/Training Plan for 3:50 marathon

chris27111980

Guys looking to start a marathon training plan and im targeting 3:50 as a 1st time marathon runner, Have done plenty of 10K's and by the time Dublin comes around again il have a few half marathons completed also, its an absolute minefield out there regarding plans, Any advice would be appreciated

only running

Hal higdon may be a good starting point for training plans. I cant post link but google will find it im sure. Simple plans and caters to all levels

chris27111980

Thanks for the reply, have had a look at hal higdon but looking for something with a bit more detail regarding paces for intervals & Tempo runs

RayCun

there's a boards plan in the first post on the novices thread

boydkev

I bought the book advanced Marathoning by Pete Pfitzinger & Scott Douglas.
Used one of their plans for this years dublin marathon (Completed in 3:31:35). The plan i did was the 18 week upto 55 miles. (Known as P&D 55).
The book is good , here is the breakdown of it.

Part I: Training Components
Chapter 1. Elements of Training
Chapter 2. Nutrition and Hydration
Chapter 3. Balancing Training and Recovery
Chapter 4. Supplementary Training
Chapter 5. Tapering for Peak Marathon Performance
Chapter 6. Race-Day Strategy

Part II: Training Programs
Chapter 7. Following the Schedules
Chapter 8. Marathon Training on Up to 55 Miles (90 km) per Week
Chapter 9. Marathon Training on 55 to 70 Miles (85 to 110 km) per Week
Chapter 10. Marathon Training on 70-85 Miles (110-135 km) per Week
Chapter 11. Marathon Training on More than 85 Miles per Week
Chapter 12. Multiple Marathoning