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FIRST MARATHON - advise for sub 2:30
MPR: 5 Key Marathon Workouts

Japanese training:
How slow do the Japanese train?

Tom Osler's Sharpening


Try a simple Hansons like approach for marathon training

3 day mini-cycle
Day 1: Hard Workout
Day 2: Easy Run
Day 3: Easy Run

Structure your hard workouts on this sequence:
Hard Workout # 1: Threshold repeats
Hard Workout # 2: Threshold repeats
Hard Workout # 3: Long Run
Hard Workout # 4: Speed Work
Hard Workout # 5: Threshold repeats
Hard Workout # 6: Long Run

Threshold repeats are repeats of 1.5 to 6 miles in length, totaling 8-12 miles of repeats done at marathon pace to 10 second per mile faster.

Speed Work is repeats of 1k to 1 mile in length, totaling 5-6 miles of repeats done at 8k to 10k race pace.

Long Runs are 18-22 miles with 3 miles at marathon race pace late in the run.