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14 week marathon program - sub 4 hours
Author
Ronel Nattrass
No Ratings
Length
14 Weeks
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Plan Description
This is a 14 Week marathon training plan that should help you obtain a sub 4hr marathon. The plan assumes that you are already fit and capable of running distances up to 20km.
The plan uses a mixture of Lactate Threshold training to concentrate on speed and endurance while using heart rate to focus on recovery runs.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
0:08 hrs | 0:45 hrs |
|
Day Off
x1
|
—— | —— |
|
X-Train
x1
|
1:00 hrs | 1:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
0:08 hrs | 0:45 hrs | |
|
|
—— | —— | |
|
|
1:00 hrs | 1:00 hrs |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS