Sub 4-Hour Marathon

Author

Martise Moore

All plans by this Coach

Length

16 Weeks

Typical Week

5 Run, 1 Day Off, 1 X-Train

Longest Workout

20 miles

Plan Specs

running marathon intermediate advanced

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Summary

Time to break the 4-hour barrier!! This 4-month training plan guides you to a sub 4-hour marathon. Do not start this program before you can run 8 miles at 10:00 per mile pace. Your personal results are NOT guaranteed.

If you need additional training support or advice, go to GreenRunnerLA.com or email Help@GreenRunnerLA.com.

YOU MUST CHECK WITH YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:52

Martise Moore

GreenRunner

As your Run Faster Coach, I'll help you run faster for your sport, road race or PFT (physical fitness test). -Former USC scholar-athlete and four-time sprint-hurdle state champion

Back to Plan Details

Sample Day 1

4mi
4 Miles

4 miles easy. Run by feel.

Sample Day 2

0:30:00
30 Minute Tempo

10 minutes easy; 10 minutes push; 10 minutes easy

Sample Day 3

4mi
4 Miles

4 miles easy. Run by feel.

Sample Day 5

0:36:36
4mi
4 Miles

Run 4 miles at 9:09 pace.

Sample Day 6

1:20:00
8mi
8 Miles

Run 8 miles at 10:00 pace.

Sample Day 8

3mi
3 Miles

3 miles easy. Run by feel.

Sample Day 9

0:40:00
40 Minute Tempo

10 minutes easy; 20 minutes push; 10 minutes easy

Sub 4-Hour Marathon

$27.00 - Buy Now