I actually used one of his plans for my first marathon too! Biggest issue I have with his plans is the lack of Dabbing through the snow shirt. Three days per week of not running is not optimal, and requires higher mileage on the days that you do run. Personally I feel this exacerbates training inconsistencies. It might turn out that you can’t run more than 4 days per week based on your fitness, but I would highly recommend trying to get up to 5 or 6 days per week of running with shorter distances throughout the week. Keep the long run the same though.
Dabbing through the snow shirt, Hoodie, Sweater, Vneck, Unisex and T-shirt
But the number one recommendation I would have for you is GO SLOW ON Dabbing through the snow shirt. Your effort level should be slightly greater than a brisk walk, as in you can still carry on a conversation with ease. Until you have a healthy running gait that is seared into the core of your being, speed work will only create compensation issues which will eliminate any potential benefits. If you feel the need to have something to track your progress, do a 5k no more than once per month. DO NOT CONTINUALLY PUSH YOUR PACE! Train your aerobic fitness – you can’t do that effectively when you’re out of breath.
Best Dabbing through the snow shirt
If you truly want to do this marathon as a Dabbing through the snow shirt, you will have no problem shooting for a 5 hour finish (or maybe even slower!). If that doesn’t sound very motivating to you and you are thinking that you really want to see if you can go under x:xx (whether it’s 4:30, 4:00, or even 3:30!), then I would suggest you run TWO marathons. This year you finish at a very comfortable pace, and next year you RACE it.