Biography of MacArthur. Interesting for its disclosure of relationships between politics, the media and the military in the absence of real time communication. Also, watch the death of Victorian values during the 20th century.
I've never run a marathon, skipped straight from collegiate 10ks into ultramarathons and learned the hard way. My advice to friends is to focus on the single long run on the weekend, which should grow to be about 15-18 miles at a minimum of 90% of goal race pace a month before the marathon. Get up to being able to support the weekend run with 3-4 days minimum of 8-10 mile runs, but don't increase your weekly mileage by more than 5% each week. Also work on training with food/water/gu/anti-inflammatories in your belly. A huge problem I see with first time marathoners is stomach problems in the latter half of the race. You'll need to consume something during the full marathon so you might as well prep your body for it. Lastly, exercise your supporting muscles, like hip flexors and stabilizers in your core and lower legs.
I forgot, one of those weekday 8-10 mile runs each week should take the form of a fartlek, tempo or strength building hill workout which will be 10-20% faster and more intense than your goal marathon pace.
> which should grow to be about 15-18 miles at a minimum of 90% of goal race pace a month before the marathon
Your race pace is going to be your long run pace. There's no ifs ands or buts about it if you are training up to a marathon.
Your advice elsewhere regarding fartleks/tempo/hills I think applies more to seasoned competitive runners or runners who have ran marathons prior. I don't think it applies well to newbies.
Source: Also an experienced ultra runner monitoring a lot of first time marathoners over the years.
Various myths and themes persist across religions, history and geography.
American Caesar - http://www.amazon.com/American-Caesar-Douglas-MacArthur-1880...
Biography of MacArthur. Interesting for its disclosure of relationships between politics, the media and the military in the absence of real time communication. Also, watch the death of Victorian values during the 20th century.