Marathon Training Plan 16 weeks Under 4 hours

Author

Shawn Crotto

All plans by this Coach

Length

16 Weeks

Typical Week

6 Run, 1 Day Off

Longest Workout

23 miles

Plan Specs

running marathon beginner advanced masters weightloss hr based pace based

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Summary

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

Stats

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

Shawn Crotto

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.

Back to Plan Details

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.

Marathon Training Plan 16 weeks Under 4 hours

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