Sub 4-Hour Marathon
Author
Martise Moore
All plans by this CoachLength
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
Sample Day 1
4 miles easy. Run by feel.
Sample Day 2
10 minutes easy; 10 minutes push; 10 minutes easy
Sample Day 3
4 miles easy. Run by feel.
Sample Day 5
Run 4 miles at 9:09 pace.
Sample Day 6
Run 8 miles at 10:00 pace.
Sample Day 8
3 miles easy. Run by feel.
Sample Day 9
10 minutes easy; 20 minutes push; 10 minutes easy