Discussion: first

you can totally do it!

Also, 'FIRST' (the Running and Scientific Training institute at Furman Univ) has a ton of data on loads of ppl who've trained to BQ.

They say qualifying for Boston (M_18-34 / 3:00) is realistic "if you can run:

a 5K in 18:30;
a 10K in 38:42; or
a Half in 1:24:45" (obv the 1/2 is the best predictor.)

And they have a 16-week run+x-train+strength+stretching Training Plan

I qualified for Boston.
If I can, you certainly can. (Though your time will have to be much faster than mine was …)

Thanks! This is really helpful I look into that more. Very encouraging though because I have hit all of those times in the last year or so.

It appears that there is no one right way to prepare for runs. The prevailing thinking has evolved considerably over the past 50 years for elite level running. In the past, maximum volume seemed to be the highest priority, but many elite runners are reducing their mileage, increasing cross training, and incorporating more high intensity training. Additional mileage increases the risk of injury, so one principle seems to be to run the minimum mileage to achieve your particular objective. For instance, maybe 6x800m intervals (or whatever) is sufficient to stimulate the desired training response, whereas 8x800 wouldn't accomplish enough to justify the additional impact and injury risk.

A useful, though not definitive or comprehensive, reference is Daniels' Running Formula, originally published in 1998. It provides an overview of concepts, many of which you will be familiar with, like specificity of training, incremental increase, managing injuries, and different zones of training. It also provides several marathon training plans that you might use as a starting point. This blog post briefly summarizes the book.

Good luck with your training!

hmm good to know, I look into this as well. Thanks!

Seems to me the runners who are reducing their mileage and doing cross training are still running a decent amount (e.g., a 10k runner doing 40mpw instead of 70-80), and they are doing a monstrous amount of cross-training. I do think it's important to figure out what kind of running load you can handle without getting injured and make that your peak load. Principle of specificity and all that...

Since you asked. You absolutely can do it. Orienteering training gives you a good strength base, you should be doing some 3 hour runs, a month is plenty to develop marathon running form.

In 2001 I trained entirely for orienteering. In mid March, there was an outbreak of foot and mouth, and the O season got cancelled. I blagged an entry for London, with a month to train did a couple of 20 milers, and a lot of shortish runs at target marathon pace. It was fine, I Ran a PB, much faster than 2000 when I trained ‘properly’

Then moved to New Jersey, you can’t win ‘em all.

Talk to Mark Nixon, ex-EUOC coach, now with Scottish Athletics. He was at big weekend.

That's consistent with what Furman has published. They highlight 5 principles of training that apply to running: Progressive Overload, Specificity, Individual Differences, Law of Diminishing Returns, and Reversibility. And in nearly all cases find that speed and endurance increases (multiple studies across all ages, distances, and experience/ability levels - not tested with national and world-class runners) with less/faster running + x-training.

3 runs (track repeats, tempo run, and long run) with specific paces and distances based on runner's current ability/level designed to improve endurance, lactate threshold, pace, and leg speed;

Plus 2 non-weight-bearing x-training (cycling, swimming, rowing, etc. - recommend against stairs/elliptical/etc. - and does not consider non-aerobic, weight/resistance training) workouts between run days;

And targeted 5min dynamic stretch sessions before running, 15min strength-training on X-train days, and 10 minute stretch sessions every day is a roughly 7-hour workout week effective at positive balance of faster/stronger (specifically VO2-max, speed at lactate threshold, and speed at peak VO2)
and minimizing injury and overuse.