I really like reading these articles but the comments here on HN provide even more helpful suggestions and links.<p>As an ex marathon runner, I&#x27;d like to add a few comments on my personal experiences which in summary are: interval training helped me achieve my goals, I kept total milage down to avoid injuries, and it would have been impossible for me to do a marathon without the long slow runs every other week.<p>Here are more details for those that are interested:<p>I started at age 50 and used the run&#x2F;walk&#x2F;run method promulgated by Jeff Galloway[1]. This worked well and I ran my first marathon in 3:48 (and lost about 25 pounds), not bad for 50 year old programmer&#x27;s first real try at running.  The walking phases (about 1 minute out of every 10) seemed kind of amateurish and so I stopped doing the run&#x2F;walk&#x2F;run method but found it difficult in the subsequent years to do any better than my first marathon--the run&#x2F;walk&#x2F;run method really works.<p>I finally qualified for and ran the Boston Marathon. I changed my training for this and added more intervals at a track and on hills. I kept the total milage below around 35 miles&#x2F;week just to prevent overuse injuries to my aging body.<p>For an event like a marathon, the long, low intensity runs seem very important. They thicken the skin on ones feet preventing blisters, they exercise the small supporting muscles of the legs and feet which eventually adapt to running on pavement for 26 miles without failing, and they give one practice at efficient running style (staying relaxed and not over striding, etc.). Furthermore, just getting a handle on ones long-distance physiology is important, and the long runs give practice with water consumption, salt intake, snacking to avoid bonking, dressing for the weather, and bathroom management.<p>[1] <a href="http:&#x2F;&#x2F;www.jeffgalloway.com&#x2F;training&#x2F;run-walk&#x2F;" rel="nofollow">http:&#x2F;&#x2F;www.jeffgalloway.com&#x2F;training&#x2F;run-walk&#x2F;</a>