14 week marathon program - sub 4 hours
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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|
|0:08 hrs||0:45 hrs|
Day Off x1
|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