I have trained for Kuala Lumpur 2013 marathon since April. The marathon is on 30th June. I have injured my heel in the training and I was out for 4 weeks in May. I have started training again last weekend with 7km, 10km and yesterday 12.5km. The heel feels fine, just needs more careful stretching before and after. Now I have exactly one month to prepare for the marathon. I have already run a marathon last year (Mt. Fuji) in November in 4:35.
I used to do one or two interval trainings, two long runs and two 60 min runs a week to prepare for the last marathon. I have ran the longest distance (almost 42km) about 3 weeks before marathon and then I reduced the distance until the marathon day. This worked well for me then. After marathon I just kept running 10km few times a week until April.
But what should I do now? My biggest concern is that my muscles and joints might not be ready for 42km. How should I prepare? I am definitely not fit enough to run as fast as last time, but I was thinking I should be able to run it in 5:30-5:45 with breaks.