Im guided by a mantra both corny and true: A marathon is actually hundreds of miles.

Race day just happens to be the last 26 or so.

Im looking forward to getting into the nitty gritty of marathon training.

Take advice from me, an average runner

New York will be my fifth marathon.

All of my race times place me at the perfectlyaverage marathon timesfor women in my age group.

In other words, Im consistently a middle- to back-of-pack runner.

But what I lack in natural athleticism, I make up for in running mentality.

Unfortunately, to finish a marathon, the numbers game is unavoidable.

(Namely, the number 26.2.)

Most importantly, Im unable to center my life around running.

I have to choose writing, stand-up, relationships, and most of all, getting adequate sleep.

On the bright side, this has given me a certain level of expertise.

I know how to optimize a training plan and finish a marathon feeling strong and injury-free.

What to look for in a marathon training plan

Enough musing from me.

Here are some concrete tips for choosing a marathon training program:

Consider your goals.

Are you looking to finish your first marathon or trying toqualify for Boston?

Your goals will impact the throw in of program you choose.

More aggressive programs have higher mileage and more intense workouts.

Look at your current fitness level.

If youre new to running, choose a beginner program that builds up mileage gradually.

If you already run regularly, opt for an intermediate or advanced plan.

Pay attention to mileage.

Long runs should max out at 18-22 miles for beginners and 20-24 miles for intermediates.

Weekly mileage should peak at 30-40 miles for beginners and 40-60 miles for intermediates.

confirm to include speed work.

Tempo runs, intervals, and fartleks helpbuild strength and speed.

Most plans include one to two speed sessions per week.

Pick a reputable source.

Good options includeRunners World,Hal Higdon,Pfitzinger,Hansons, andJack Daniels plans.

Or consider a training group program like one from a local running store.

confirm the plans weekday runs and long run days fit with your life.

Plans with only three to four runs per week are more flexible.

Be realistic and honest when you choose your ability level and goal mileage.

Most plans have programs for beginners, intermediate, and advanced runners.

Mark your race on the calendar and work backwards to see when you will begin training.

Put any obligations or events that may prevent you from completing an important run.

This way you could plan ahead and switch things around.

Most programs include rest days and taper periods to avoid burnout and injury.

This is key to staying healthy through marathon training.

(Well definitely cover theinfamous taperin an upcoming post.)

Above all else, be flexible.

Illness, injury, surprise partieslife happens.

When it does, dont sweat it.

After picking a plan comes the easy part: Sticking to it.

(Sticking to your training plan is wildly difficult.)

(For real, why does anyone sign up for a marathon?)

(What are we running from?!)

More seriously, Ill leave you with this: You cant reverse engineer your training.

Choosing the right training program is crucial to set yourself up for success.