Harlow Running Club

I know there are plenty of guides out there but I'm interested in how people here prepare for a marathon.

Specifically I'm interested in the following for the 4 weeks before the race itself:

- How far you go on each long run?

- How fast/slow you run them compared to the pace you hope to do the marathon in?

- How much mileage you do each week?

So an example of the kind of thing I mean might look like:

3 weeks before raceday:

20m run at 1m/mile slower than marathon pace. Total weekly mileage 45m

2 weeks before raceday:

18m run at 1m/mile slower than marathon pace. Total weekly mileage 40m

1 week  before raceday:

13m run at marathon pace. Total weekly mileage 35m

Race: 26.2m.   Total weekly mileage 40m (i.e. 14m during the week then 26 on the race itself)

(the above is purely made up to clarify what I'm talking about.....)

Adrian, My closing 4 weeks for the 3:15 Runners World schedule:

Week Thirteen

Mon 4M (approx 35 mins) easy

Tue 1M jog, then 5 x 1M (or 6 mins) fast, with 200m (or 1-min) jog recoveries, then 1M jog

Wed 8M (approx 65 mins) slow

Thu 1M jog, then 5M (approx 35 mins) brisk, then 1M jog

Fri Rest

Sat 5M (approx 42 mins) easy

Sun 22M (approx 3hrs) slow

Week Fourteen

Mon 4M (approx 35 mins) easy

Tue 1M jog, then 8 x 800m (or 3 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog

Wed 7M (approx 60 mins) slow

Thu 10M (approx 75 mins) steady

Fri Rest

Sat 5M (approx 42 mins) easy

Sun 18M (approx 2hrs 30) slow

Week Fifteen

Mon 4M (approx 35 mins) easy

Tue 1M jog, then 12 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1M jo

Wed 6M (approx 50 mins) slow

Thu 1M jog, then 3M (approx 20 mins) brisk, then 1M jog

Fri Rest

Sat 5M (approx 42 mins) easy

Sun 12M (approx 90 mins) steady

Week Sixteen

Mon 4M (approx 35 mins) easy

Tue 1M jog, then 8 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1M jog

Wed 4M (approx 35 mins) easy

Thu Rest Fri Rest

Sat 2M (or 15 mins) easy, in racing kit

Sun The race

Please note that I do not always do the Monday/Saturday runs as advertised. It is sometimes shorter than on the plan but has a lot of stretching etc afterwards and is sometimes omitted due to other commitments. I also do the longer runs slower, more 9 min/mile to start off rising to 8:30 or 8:15 towards the end if I am feeling good.