Hi there - I am adreinne and am new to this site. I joined because I need inspiration and advice! I just completed the Tokyo marathon on Sunday - great but very painful experience!!! I did it in 5hrs 31 mins and I noticed I did even splits during the 1st 25 km (averaging 31 minutes) after that it was much longer - 43 - 54 mminutes. I did have 3 blisters on 1 foot!!! but medical aid helped...my goal for next February - a bit bold - is to run a marathon in 4.5hrs. Could anyone give me advice on how I can do this? To be honest the longest I ran before the marathin was 25 km - which shows a pattern already...I guess I need to run longer when training but are there any other tips????
Thank you!!!

Hi Well done on completing the marathon. For the next one try some longer runs plus some speed work e.g. 800 metre reps with 2 mins rest between. Start with three reps and build up to 10 eventually. Also hill work is great for building strength and speed. Find a hill to run up that takes between 1 and 2 minutes jog down and repeat. Start with 4 to 6 times and build up to twelve.

__________________
www.getmarathonrunning.eu
www.getultrarunning.eu

Thank you - this advice is great - how many times a week do you recommend I do speed training? WHat kind of speed should I aim for? As fast as I can run??? Also with longer runs - do I need to do a full marathon before the marathon?
Thanks again - Adrienne

WOW!!!! That was great advice - I found a bridge with a 700 meter hill and tried this 4 times - nearly killed myself! Only 6 days after the marathon so maybe premature but I could see how this training will now be an essential part of my weekly training schedule.
Thank you!!!! 12 times is a dream right now but I have a year so let;s see!!!!