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14 week marathon program - sub 4 hours


Ronel Nattrass

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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


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
Day Off
—— ——
1:00 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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