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12 week 3:30-4hr hour marathon run-walk (Sunday race)


Will O'Connor - PhD

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12 Weeks

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Plan Description

Welcome to the Run-Walk 3:30-4hr plan. The key focus of this plan is getting you used to the run-walk system while sustaining a substantial volume. This plan offers plenty of flexibility and something a little different to get you running toward your personal best in just 12 weeks.

If you'd like to read a more in-depth review on what the run-walk method is and how it could help you run faster checkout our blog

Thanks for signing up and I look forward to hearing about how much you enjoyed this program!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
5:21 hrs 2:40 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
5:21 hrs 2:40 hrs
Day Off
—— ——

Training Load By Week

Dr Will O'Connor

Performance Advantage

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.

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