Sub 4 Hour Marathon || Beginner to Intermediate

Author

Lifelong Endurance

Length

16 Weeks

Typical Week

2 Day Off, 5 Run

Longest Workout

20 miles

Plan Specs

running marathon beginner intermediate time goal

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.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


Sub 4 Hour Marathon Plan


"It's not what you get from your training, it's what you become from your training"

Who is this plan for?
Are you looking to break the 4 hour barrier in your next marathon? This 16 week plan is dialed in to help you dial your race pace for your next road marathon. This plan is ideal for a confident beginner or intermediate athlete who has at-least 2-3 marathons under their belt and has plateaued in the mid to low 4's. This plan builds from 4 days of running with 3 cross training days and 2 rest days early and transitions to 5 days of running with one rest day and 1 cross training days integrated for rest. This plan follows a traditional 3 week build, 1 week recovery periodization.


This plan delivers a 16 week training schedule for a beginner or intermediate runner who is looking to break under the 4 hour mark. This plan is ideal for an athlete tackling a flat or rolling course. Extremely hilly courses may need some adjustments. Contact coaches@lifelongnendurance.com if you have questions. This is a strict build up without any pre-scheduled tune up races. Ideally your last tune up race is 3-4 weeks from your goal race.


Before you jump in you should be able to complete:
At least one half under 1:55
Be confident with running and building to regular 14 mile runs
Have completed at least 3-4 half marathon distance or longer races

This plan is great for athletes pursuing rolling or flat marathon courses like CIM, Berlin Marathon, Chicago Marathon, Rock'N Roll Arizona, Marine Corp Marathon, or Grandma's Marathon

Questions? You can find us on the web at lifelongendurance.com or email Coaches directly at: coaches@lifelongendurance.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:21

Back to Plan Details

Sample Day 1

0:35:00
42.9TSS
Aerobic Recovery

35 Minute Easy Run

Recovery is paramount as we build up mileage and start working towards our bigger goals. Keep this low and slow and a very controlled in HR Zone 2.

Sample Day 4

0:35:00
42.9TSS
Aerobic Recovery

35 Minute Easy Run

Recovery is paramount as we build up mileage and start working towards our bigger goals. Keep this low and slow and a very controlled in HR Zone 2.

Sample Day 6

7.12mi
Set your Zones

2 Miles Easy
5km Fit Test
2 Miles Easy

Sample Day 8

0:35:00
42.9TSS
Aerobic Recovery

35 Minute Easy Run

Recovery is paramount as we build up mileage and start working towards our bigger goals. Keep this low and slow and a very controlled in HR Zone 2.

Sample Day 11

4mi
Easy Aerobic Run

4mi/6.44k
Easy, conversational pace.
Focus on keeping your body relaxed and your breathing regular

Sample Day 12

5.5mi
Speed Work: Flying 200s

Total: 5.5mi/8.85k

Warm-up
2mi/3k at an easy, conversational pace

Workout
200m at 5k pace (based on your fit test) followed by 200m at a recovery pace
repeat 3 times
Rest 60-90 seconds
200m at 5k pace followed by 200m at recovery pace
repeat 3 times

Cool down
2mi/3k

Sample Day 14

5mi
Easy Aerobic Run

Sub 4 Hour Marathon || Beginner to Intermediate

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