I just read some stuff on the Hanson plans. They seem pretty interesting to me.
I'll be running my first marathon on May 5, 2013.
Age: 45 Weight: 200 Height: 6'2" (Goal weight 200)
2013 Goal #1 - Sub 4 hour First Marathon - 3:48:09 at the Flying Pig 5/5/13!
2013 Goal #2 - Run my age in 10K. PR 9/8/12 - 49:18
I found greatest success with a 12-16 week base period where I got my miles (all MAF) up to 70-100 mpw, then after added in some long MRP runs (ala Pfitzinger) and a few lactate threshold tempos (ala Pfitzinger), and a few tune-up races. These uptempo WO's about 8-10 weeks out from the big race. Most importantly, doing a proper 3 week taper of mostly MAF with just a few miles at MRP. Getting to the race rested is very important.
The key is to improve your aerobic speed. Once you get your volume up it improves fast. The MRP and LT tempos aren't killers, like intervals can be for some people.
Other strategies by others here have been to do a high volume base period at MAF, and just get to racing with all MAF in between. The races being all the speedwork they do. Not bothering with a taper, if they are doing all MAF in between races.
As you raise your volume, monitor your MAF tests. They should be improving.
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