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14 week marathon program - sub 4 hours

Author

Ronel Nattrass

No Ratings

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
0:08 hrs 0:45 hrs
—— ——
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

All supported devices

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

$65.00 - Buy Now