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I'm training for the Vancouver Marathon this year, but just the Half. It'll be my first half marathon.
But really if you run tempo runs twice a week you should shave off some time. I'm running about 53 min for 10km, and in the fall I was trying out doing sprint intervals in between laps.
Really, I would run a few laps to warm up. And then do 100m sprints with 100m really light jog in between sprints.
My friend's parents run marathons all the time. I've been picking their brains about it and they just tell me the same thing over and over again:
- Wind sprints
- Tempo runs
- Start training well before the event
- Lunges and squats
They also mentioned plyometrics as a good benefit to their conditioning
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