Boston workouts

[Amy]

Trying to qualify for Boston....UGGGHH This will be my 8th marathon. I have chosen Philly (flat and fast). My fastest was a 4:02 in VA Beach. Anyone have any suggestions for increase in speed? Also everyone says my longer runs should be slow and I have a hard time doing so. HELP. I need a 3:45 to qualify. 

[Sasha Pachev]

Amy:

A runner who does not train at least 6 days a week and does not run at least 60 miles a week is rarely limited by his speed. In fact, he has plenty to achieve his dream goal.  The limit is fuel and aerobic conditioning.

The fix is to start running 6 days a week immediately covering a comfortable distance at a comfortable pace, and gradually increase it until running 10 miles at once is no big deal. For the average runner this method produces about a 30-40 minute improvement in the marathon in the course of a year.

There are gotcha's/fine print. Do not increase the mileage too fast. Do not push the pace beyond what is natural. Increase the amount of sleep. Eat a healthy diet. Avoid stress.  Do not skip days and then make up.

[Amy]

Thank you. Very good words of wisdom. I have a year and there is no time like the present to begin.