How to Train for a Marathon in 11 Weeks

He’s not saying that anyone can do it, but Pat Connelly, coach of the Los Angeles marathon, does believe that a “reasonably serious runner,”–someone who runs four to eight miles four or five times a week– is perfectly capable of getting ready for a 26 mile run in the eleven weeks between the first of the year and the March 19. That said, Connelly has some advice–lots of advice–for those who are game. In this piece in the L.A. Times, Connelly lays out 10 tips for his 11 week program.
1. Take one or two days off a week; running every day increases risk of injury and burnout.
2. Cross-train between runs.
3. Don’t overtrain.
4. Consider interval training.
5. Replicate the actual course as much as possible during training.
6. Mimic racing conditions in other ways, such as using water bottles
and nutritional supplements on long runs, and run in the clothes and
shoes you’ll race in to make sure they don’t chafe or feel uncomfortable.
7. Concentrate on clean living — eat well, get enough sleep and don’t stay out late several nights a week.
8. Taper off training about a week to two weeks before the marathon.
9. The day before the race, consider a light 3- to 4-mile jog, and some stretching.
10. Don’t try out anything new on race day, be it food, clothes or an iPod.
For more on each of these tips, check out the L.A. Times.