I don't run anymore but the Calgary Maclin Marathon was my first marathon. Ran 3:53 but really punished myself and gave it up for years. I knew I could do much better and used Jeff Galloway's system. It's in one of his early books. It's quite intense with some runs at distances greater than the marathon and plenty of fartlek. I ran my second in 3:18 and the next two (my last) were just under three hours. Galloway's book helped me immensely.
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