14 week marathon program - sub 4 hours
Author
Ronel Nattrass
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.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Runx5
|
0:08 hrs | 0:45 hrs |
|
Day Offx1
|
—— | —— |
|
X-Trainx1
|
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
Sample Day 1
Crosstraining - Any type of crosstraining you feel like doing.
Sample Day 3
8km easy run - Keep Hr in zone 2
Plus 6 x 30 sec strides - comfortable hard pace. Not sprint.
Sample Day 4
12km easy run - Keep HR in zone 2
Sample Day 6
Longrun - 15km easy road run - keep HR in zone 2
Sample Day 7
6km easy recovery run plus 6 x 30 sec strides - comfortable hard pace. Not sprint.
Sample Day 8
Crosstraining - Any type of crosstraining you feel like doing.
Sample Day 9
10km easy run - Keep Hr in zone 2