How to train for a Marathon?

How to train for the marathon race which is after 3 months?

• Hi I am From Bangalore India, I ran my first Marathon on January 15th in Mumbai, I timed 2 hrs and 15 minutes for the half marathon, I am now training for the half marathon to be held on May 15th in Bangalore ( 21 kms) I aim to achieve less then 2 hours please me make a training schedule.

• Answer:

  If you want to break 2 hours, in case you haven't done the math, that means that you have to average right about 9 minutes per mile (5:35 per kilometer). You need to practice running increasingly longer distances at that pace. Start with 3-4-5 miles (5-8K), whatever feels comfortable, and try to add a mile to that every two to three weeks. You need to get used to being on your feet moving for two hours. Every other week or so, go for a longer run. Start at an hour or so and every week time you do it, try to add 5-10 minutes. It helps to do some speed work. If you increase your fastest speed, then your "cruising speed" will be less of an effort to maintain. Run workouts where you run a mile (1600m) in around 8 minutes, jog or walk for 5-8 minutes, then do it again. Start with 2-3 repetitions, as you get stronger, increase the number of repetitions. You can do the same things with 800, 1K, 2K, 3K. Get your hands on one of Jeff Galloway's books. He has a very sane approach to running. You may bea able find one or more of them at your local library. Look at his marathon training programs. Find a local running club. They either have a program to help you, or can point you to some place that does. It's also easier if you have someone to run with. Ignore about 90% of what you read here.