Sub 4 Hour Marathon || Beginner to Intermediate
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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 firstname.lastname@example.org 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: email@example.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:21 hrs||1:05 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||0:21 hrs||1:05 hrs|
Training Load By Week
This plan works best with the following fitness devices: