I've followed pretty much the same type of program for all four marathons. Run 4 days per week, cross train one, and rest two. There are as many different programs as there are runners! What I like about this one, is the very slow increase of miles. Some programs just continue to increase week to week, but I found that the "stepback" approach helps the body 'remember' what it feels like to run long. This program is from Hal Higdon. I used his book to train for both Austin and Hartford, probably top two of my experiences. But really, you have to do what works for you. You can run a 5 hour marathon running as little as three days per week! I even took three weeks off six weeks before Philly last year because I got sick, and I still managed to finish in just under 5 hours. Your body is amazing, you just have to take care of it and trust the plan!

 

 

 

 
Long Runs with Walking Breaks
 The key to the program is our long runs on weekends, which build from 6 miles in Week 1 to 20 miles around week 17. (After that, we taper!) You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Although the weekly long runs get progressively longer, every third week is a "stepback" week, where we reduce mileage to allow time  to gather strength for the next push upward.
Long runs are really about covering the miles at a comfortable pace, one that allows you to converse with your training friends and have fun. Toward the end, you may need to abandon conversation and concentrate on the act of putting one foot in front of the other to finish.  The important point is that you cover the prescribed distance; how fast you cover it doesn't matter.
Walking Breaks
I am a big believer in the walking break. We need to walk through the aid startions. You can drink more easily while walking as opposed to running!. This strategy in helpful (and necessary for training as well. We aren't going to worry about time, but I will say that the famous Hal Higdon once ran a 2:29 marathon, walking through every aid station. Walking gives your body a chance to rest, and you'll be able to continue running more comfortably. It's best to walk when you want to, not when your (fatigued) body forces you too. For our long runs, we'll start to add a 30 second walk about every 12 minutes. It does not need to be exact.
Cross-Training
The day after the long run is the cross training,  any other form of exercise that allows you to use slightly different muscles while resting (usually) after your long run. In this program the long run is always day one (which ever day works with your schedule) so day two is always cross training. The best cross-training exercises are swimming, and walking. The trick is to get out and move for 20 minutes, particularly as the mileage builds up toward the end of the program. You'll be stiff and tired, and these 20 minutes will help with recovery. Cross-training for as little as 20 minutes and as much as 60 will help you recover after your long runs. (note, and for anyone with an eye on the women's tri next September, this is a great ay to get a weekly swim in!)
Mid Week Runs
As the weekend mileage builds, the weekday mileage also builds. Add up the numbers, and you'll see that you run roughly the same mileage during the week as you do during long runs on the weekends. Midweek workouts are on Thusday and build from 3 to 10 miles. 
 

 

 

source: www.HalHigdon.com

 
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