October: Marathon

   The race you run will be as strong as the planning you bring to the starting line - not more, not less. This is the cruel truth of marathons, in particular, and those who stake an outcome on transcendent will and desire tend to end up as speed bumps. Your training schedule is only part of the planning required. Above all, you need to anticipate the sudden importance that details play. You should be able to accommodate the unforeseen. And you need to begin planning well before that crack of the starting gun.

   Six weeks. If you haven't added speed work to the end of your long runs, now is the time. Sprint muscles will help you navigate your way through the pack. They'll miraculously slingshot you across the finish line when your legs have gone lifeless. Better running coaches also recommend running a half marathon during this period. Try to run it at a slightly faster pace than your marathon goal. More than anything, it will provide a psychological rehearsal. Around mile 9 or 10 you will hear the devil laughing at you. Get used to the sound of him.

   Four weeks. If you can manage another half marathon in this period (even if it's only with a running buddy), it will help banish anxiety and doubt, while giving you an intuitive familiarity with your target pace. It will also let you practice drinking on the run. At this point, you can't make up for lost training time. Don't add extra workouts - or attempt distances that exceed your customary long run by more than 10 percent. It's time to work with what you have, to begin reaping the results of your devoted efforts.

   Two weeks. Are you truly going to run in those ratty, dead shoes? Now is the time to begin breaking in a new pair - and to line up the rest of your gear as well (no cotton jerseys; they become soaked in sweat and will chafe). Begin tailoring your workouts to the specific demands of the race route, particularly hills and temperature. Remember, downhill running invites muscle fatigue; your quadriceps shouldn't be taken by surprise. And while you can't predict the weather, a 30-degree spike will affect your race. Acclimatize accordingly.

   One week. How about a plan B? This may sound as if you're defeated before you begin. Actually, it just prevents a meltdown in the event of early misfortune. A hard wind, knee trouble, or an impenetrable pack of runners can dash your hopes of setting a personal best or a top-10 finish. Marathons are long races. A secondary goal - or set of goals - sustains motivation. Begin tapering your workouts, reducing mileage by 60 percent. Incidentally, it's now time to begin piling your plate with carbohydrates.

   Race Day. Review your race strategy over breakfast, then put it out of your thoughts until the starting gun. Otherwise, it will spike anxiety. Now surprise yourself by working the first three miles at a slower pace than planned. This will conserve energy for a hard finish.