Sub 4 Hour Marathon || Beginner to Intermediate

Sub 4 Hour Marathon Plan

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