Marathon Training Plan 16 weeks Under 4 hours

Average Weekly Training Hours 00:54
Training Load By Week
Average Weekly Training Hours 00:54
Training Load By Week

This plan is for someone that is looking to run under 4 hour Marathon. This plan is for someone that has experience and has run a Marathon before.

Key Runs #1: 400s @ 1:45, 600s @ 2:39, 800s @ 3:32, 1000s @ 4:28, 1200s @ 5:25, 1600 @ 7:20, 2000 @ 9:16.

Key Runs #2: Marathon pace 8:46, Tempo 1 8:24, Tempo 2 8:10, Thershold 7:54

Sample Day 1
13mi
Base building

On soft but firm surface, heart rate in zone 1-2 only. Pretty form and quick cadence.

Sample Day 8
15mi
Base building

On soft but firm surface, heart rate in zone 1-2 only. Pretty form and quick cadence.

Sample Day 15
18mi
Base building

On soft but firm surface, heart rate in zone 1-2 only. Pretty form and quick cadence.

Sample Day 22
18mi
Base building

On soft but firm surface, heart rate in zone 1-2 only. Pretty form and quick cadence.

Sample Day 29
20mi
Base building

On soft but firm surface, heart rate in zone 1-2 only. Pretty form and quick cadence.

Sample Day 36
20mi
Base building

On soft but firm surface, heart rate in zone 1-2 only. Pretty form and quick cadence.

Sample Day 43
20mi
Base building

On soft but firm surface, heart rate in zone 1-2 only. Pretty form and quick cadence.

Shawn Crotto
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Shawn Crotto Training

As a Trainer and a Coach Shawn has helped many athletes get in shape and reach their goals. He has coached beginners to high level Olympic athletes. He is an accomplished triathlete with over 15 years of experience and the knowledge required to help others reach their goals. His focus is on Endurance/Triathlon Coaching and Personal Training. Whether you are looking to get back in shape or finish an Ironman, Shawn will help you to define your goals.