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Anonymous
>>271156 I kept to a pretty simple method. Monday - Long Day, do whatever is long for you at the moment. Next week do one mile more. Tuesday - Break. Light Jog for 3-4 miles. The miles aren't really important, you do not want a workout for this day, just something light. Wednesday - Sprints. Find a track, sprint for 3/4 of a mile as fast as you can go. Walk 1/2 a mile. Repeat. I started with 3 sets, worked my way up to 6 or so. If you need to lower the mileage, no big deal, you just have to run as fast as possible each time. Thursday - Another break day. Friday - Hill day. Find a good hill, maybe a 1/8 a mile in length or so. Steeper the better. Sprint up, walk down. Take a 15 second break or so to grab water and repeat. Do 3-4 times, build up to 8-9. Saturday - Another break day. Sunday - Don't run.
This is what I did, but the eventual goal is to get to about 40+ miles per week. The above works out to 38 miles or so after you work up to a twenty mile long run. You really don't want to run any more then 20 miles in training in one go, at least, as far as I know. Add a bit more do the days thoughout or run Sunday if you're concerned about your heart. You want to get over 45 miles/week.
To answer the health concerns, a marathon is tough on your heart since it is a lot of stress. With the proper training though, it doesn't really have an adverse affect though, well, at least not enough to cancel out all the good things being in shape cause. Studies show if you run lower than 40 miles/week prior to the race, you can cause some damage. Over 45, there is practically no adverse affect. Don't let health concerns stop you from getting in shape, that is just fucking stupid.
Additionally, I did absolutely no weight training but it really does help a bit if you have the time. I'm doing a lot of free weights at the moment, but I really couldn't give any lifting advice for running. I'd imagine it would be a great deal different then what I'm currently doing.
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