Marathon Training Plan 16 weeks Under 4 hours
Shawn CrottoAll plans by this Coach
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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|
|0:54 hrs||1:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||0:54 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor