David Schnell is a retired Navy captain who has participated in five half-marathons and one full marathon. The document provides tips for marathon training to help avoid injury, including gradually establishing a base mileage of around 50 miles per week during the 12 to 20 week training period, with weekly mileage increases not exceeding 10 percent and integrating one long, slow run each week while scaling back every three weeks to avoid burnout. It also recommends including speed work like intervals and tempo runs to build endurance, allowing rest days from running, and shortening runs before the marathon while cross-training on rest days.

2.  A 27-year veteran of the US military, David
Schnell is a retired Navy captain and a
recipient of numerous medals honoring his
service. Captain Schnell served as commander
of two Navy warships. Apart from his former
military career, David Schnell has participated
in five half-marathons, and he ran the Carlsbad
full marathon in 2012. Marathon running can
be high-impact and strenuous, making proper
training and techniques critical to help avoid
injury. The following tips should be followed
during training:

3.  A base mileage should be established. During a
training period of about 12 to 20 weeks prior to the
marathon, runners should build mileage and
endurance gradually, starting with around 50 miles
per week. Runs should occur at least three to five
times per week with weekly increases in mileage
exceeding no more than 10 percent.
One long, slowly paced run should be integrated into
a training program each week. The length of each
run should increase by a mile, but should be scaled
back every three weeks to avoid burnout and
overwork.

4.  Speed isn't required to complete a marathon,
although training for speed can help create
stimulating goals and build cardiorespiratory
endurance. Intervals and tempo runs can help
increase speed during a longer run.
To prevent injuries, it is crucial to allow many
days of rest from running. Training sessions
should begin shortening in length just before a
marathon. Engaging in low-impact cross-
training activities like yoga, swimming, or
cycling can provide mild exercise on days off.