14 week marathon program - sub 4 hours
Author: Ronel Nattrass
Length: 14 Weeks
Tags: running, marathon, intermediate, advanced, time goal, hr based, pace based
Typical Week: 1 X-Train, 5 Run, 1 Day Off
Longest Workout:
21.75 miles
Author: Ronel Nattrass
Length: 14 Weeks
Tags: running, marathon, intermediate, advanced, time goal, hr based, pace based
Typical Week: 1 X-Train, 5 Run, 1 Day Off
Longest Workout:
21.75 miles
14 week marathon program - sub 4 hours
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.
Crosstraining - Any type of crosstraining you feel like doing.
8km easy run - Keep Hr in zone 2
Plus 6 x 30 sec strides - comfortable hard pace. Not sprint.
12km easy run - Keep HR in zone 2
Longrun - 15km easy road run - keep HR in zone 2
6km easy recovery run plus 6 x 30 sec strides - comfortable hard pace. Not sprint.
Crosstraining - Any type of crosstraining you feel like doing.
10km easy run - Keep Hr in zone 2