14 week marathon program - sub 4 hours

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

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.

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