Preparation For Mumbai Marathon

After my poor performance in Airtel Hyderabad Marathon in which I "hit the wall" at 25 km and somehow managing to finish it, this time I am determined to do better in my next marathon. So, few days back I enrolled for Standard Chartered Mumbai Marathon scheduled to be held on 20 January 2013.

I want to run 42.2 km in under 3hours and 30 minutes. That's my goal for Mumbai Marathon. Though I had taken little over 5 hours to finish Hyderabad Marathon :( , 3.30 seems to be bit ambitious. I don't think so. I know I can do it, provided I follow a structured training, rectify my earlier mistakes and this time I have got time in my hand. So, after scouring a number of websites for marathon training program, I finally found one, which is neither easy nor too tough. I guess it will help me achieve my goal as for previous marathon I trained myself on my own whims and that to for last around one and half months. Also, I have started with a little weight training on every alternate day. Below I have given my marathon training schedule for 16 weeks and keeping some cushion days for unforseen event or injury.

WEEK	MON	TUE	WED	THUR	FRI	SAT	SUN
1	8 k – E	Off	10 k – E	10 k – E	8 k – E	13 k	Rest
2	6 k – T	Off	11 k – E	10 k – E	6 k – E	16 k	Rest
3	10 k – T	Off	11 k – E	6 k – H	8 k – E	19 k	Rest
4	10 k – I	8 k – E	10 k – E	8 k – T	10 k – E	16 k	Rest
5	10 k – H	8 k – E	12 k – E	8 k – T	10 k – E	22 k	Rest
6	12 k – I	Off	12 k – E	5 k – E	8 k – E	16 k	Rest
7	12 k – T	8 k – E	11 k – E	8 k – H	8 k – E	26 k	Rest
8	10 k – I	11 k – E	12 k – E	10 k – T	6 k – E	16 k	Rest
9	10 k – H	11 k – E	12 k – E	10 k – T	8 k – E	29 k	Rest
10	12 k – I	8 k – E	11 k – E	8 k – E	6 k – E	16 k	Rest
11	12 k – H	10 k – E	14 k – E	10 k – T	10 k – E	32 k	Rest
12	12 k – I	10 k – E	12 k – E	10 k – H	10 k – E	16 k	Rest
13	16 k – T	Off	12 k – E	8 k – E	10 k – E	35 k	Rest
14	10 k – I	6 k – E	12 k – E	6 k – H	8 k – E	22 k	Rest
15	10 k – T	Off	10 k – E	8 k – E	6 k – E	12 k	Rest
16	8 k – E	Off	8 k – E	Off	5 k – E	Off	42.2

E - Easy run. It is run at a comfortable pace which is neither hard nor very easy.
T - Tempo run. It is run at a "comfortably hard" pace or at a pace in which one can speak in mono syllables.
I - Intervals.
H - Hill running. There are plenty in Hyderabad and near my house.
Sat - Saturdays are long run day done at a very easy, conversational pace.

In this program, there are plenty of long tempo runs thrown in, which I really need to do to improve my speed and endurance. I also need to increase my mileage and need a proper tapering plan. Nowadays, I am reading a lot about nutrition, be it pre, post or during run. I need to experiment with a number of food items to see which one works for me. If anybody has got some suggestion, please do share for my benefit and for others also. Till then, happy running.