14 week marathon program - sub 4 hours

Author

Ronel Nattrass

Length

14 Weeks

Typical Week

1 X-Train, 5 Run, 1 Day Off

Longest Workout

21.75 miles

Plan Specs

running marathon intermediate advanced time goal hr based pace based

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.

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Summary

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:08
Training Load By Week
Average Weekly Training Hours: 01:08
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

1:00:00

Crosstraining - Any type of crosstraining you feel like doing.

Sample Day 3

5.59mi

8km easy run - Keep Hr in zone 2

Plus 6 x 30 sec strides - comfortable hard pace. Not sprint.

Sample Day 4

7.46mi

12km easy run - Keep HR in zone 2

Sample Day 6

9.32mi

Longrun - 15km easy road run - keep HR in zone 2

Sample Day 7

4.35mi

6km easy recovery run plus 6 x 30 sec strides - comfortable hard pace. Not sprint.

Sample Day 8

1:00:00

Crosstraining - Any type of crosstraining you feel like doing.

Sample Day 9

6.21mi

10km easy run - Keep Hr in zone 2

14 week marathon program - sub 4 hours

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