Sub 4-Hour Marathon - 16 Weeks
Dan WeekesAll plans by this Coach
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This is a straightforward marathon plan which includes some strength and maintenance for the beginner. Over the 16 weeks, the volume does reach over 4 hours per week so it is suggested that the athlete has completed at least one half marathon and has been running at least 3 times per week for the preceding month. To use the heart rate zone function within TP and a sports watch, the athlete should conduct a time trial to establish the correct zones.
The Method of conducting a run time trial is suggested as follows:
Walk for at least 5 minutes and then ease into some slow running for 10 minutes.
Use a further 5 minutes to slowly increase the intensity to the point that the breath can be heard i.e. being "puffed out".
Carry out some activation exercises (refer to the first easy run for descriptions) for 5 minutes.
Conduct 5 repeats of this strides warm-up:
Start by running slowly for a few seconds, gradually build speed before reaching a pace which is almost flat out then complete 30 foot strikes full gas (count 15 on one side - left or right).
Walk back to the starting point each time.
Start your sports watch and run 30 minutes as hard as you can.
Begin conservatively, and use the lap button on your sports watch when 10 minutes have past to record the 20 minutes we need data for.
Your average heart rate and pace for the 20 minutes will be your threshold HR and Pace. These can be entered into TP to find your training zones.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:39 hrs||3:10 hrs|
|0:18 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:39 hrs||3:10 hrs|
||0:18 hrs||0:20 hrs|