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Marathon Training Plan 16 weeks Under 4 hours


Shawn Crotto

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16 Weeks

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Plan Description

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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
0:54 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:54 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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.

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