General tips to keep in mind during training and runs:
Drink plenty of fluids before, during and after running. The American College of Sports Medicine recommends taking 5-12 oz. (150 -330 ml) of fluids every 15-20 minutes during a marathon, but you must get your body used to this during training.
· Drink two 8-oz. (225 ml) glasses of water or sports drink two hours before start time, and eat about 300 calories of energy food like nuts, or dried fruits an hour before, to keep your blood sugar from dropping during the run.
· Make sure you have properly fitting, well-cushioned running shoes that are already "broken in" with about 50-200 miles (80-320 km) of running by the day of the marathon. Never wear brand new shoes on a long-distance run!
· Studies suggest that thick acrylic socks are better for long runs than cotton.
· Don't forget to warm up with stretching and a light jog before-and after every run. This helps avoid injury and improves performance.
· Be prepared for the sun: wear sunblock, a hat and sunglasses.
· It's usually best to start a long run at a slower pace for the first 6-10 km, and build up to goal speed. If possible, practice running on the route of the marathon, so you know how to pace yourself over changes in terrain like the the steep declines of the Dead Sea road.

MARATHON TRAINING SCHEDULE:
Here is a program to make the marathon in 5 hours without getting injured. It is very important to vary speeds during a session and never overdo it. The various speeds referred to for different periods of time (minutes=' and hours=h) are:
Easy: 70-80% of your maximum speed (ms). Fast: 80-90 % . Very fast: 90-95% .

Week 1
Sunday: 20' easy, 5' fast, 5' very fast
Monday: 1h easy
Wednesday: 20' easy, 15' fast, 20' easy
Friday: 1h30' easy

Week 2
Sunday: 20' easy, 5' fast, 8' very fast, 25' easy
Monday: 1h easy
Wednesday: 20' easy, 20' fast, 20' easy
Friday: 1h45' easy

Week 3
Sunday: 20' easy, 8' fast, 8' very fast, 25' easy
Monday: 1h easy
Wednesday: 20' easy, 25' fast, 25' easy
Friday: 2h easy

Week 4
Sunday: 20' easy, 10' fast, 10' very fast, 25' easy
Monday: 1h15' easy
Wednesday: 20' easy, 30' fast, 30' easy
Friday: 2h15' easy

Week 5
Sunday: 20' easy, 15' fast, 10' very fast, 25' easy
Monday: 1h30' easy
Wednesday: 20' easy, 40' fast, 30' easy
Friday: 2h30' easy

Week 6
Sunday: 20' easy, 15' fast, 15' very fast, 25' easy
Monday: 1h45' easy
Wednesday: 20' easy, 40' fast, 40' easy
Friday: 3h easy

Week 7
Sunday: 20' easy, 20' fast, 15' very fast, 25' easy
Monday: 1h45' easy
Wednesday: 20' easy, 40' fast, 40' easy
Friday: 3h easy

Week 8
Sunday: 20' easy, 25' fast, 15' very fast, 25' easy
Monday: 1h30' easy
Wednesday: 20' easy, 40' fast, 30' easy
Friday: 2h30 easy

Week 9
Sunday: 20' easy, 15' fast, 15' very fast, 25' easy
Monday: 1h15' easy
Wednesday: 20' easy, 30' fast, 30' easy
Friday: 1h30 easy

Week 10
Sunday: 15' easy, 20' fast, 20' easy
Monday: 40' easy
Wednesday: 30' very easy
Friday: 50 KM RUN DAY - TARGET: 5 hours
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By Pascal Hoyez
Reprinted with permission from Living Well magazine, Amman