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TOKYO MARATHON (WorldMarathonMajors) 4:00 Marathon. 16 week plan of preparation.

Author

Ivan Hlyzhko

All plans by this Coach
No Ratings

Length

16 Weeks

Plan Specs

running marathon beginner intermediate advanced masters weightloss time goal multi day power based hr based pace based tss based strength base period

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Plan Description

I believe in you!!
When the goal is to run your marathon from 4 hours, you need a plan !!!
My plan will help you with the initial volumes of weekly training - bring 40 km to 80 km before the end of the program.
Every day is armed with life hacks and skills to choose the pace, nutrition, equipment, as well as how to maintain motivation and run without injuries.
To your attention there will be more than a hundred recommendations on all aspects of biting preparations for the start.
You will not be left without my attention 24/7, since you are buying not only a plan, but also my online sports support.
Weekly throughout the training process we will be with you online and I will be your mentor !!!
You will also receive a prize from me, no matter where in the world you are.
Our plan includes
- More than 10 recovery training at an easy pace;
- More than 10 workouts at an easy pace;
- more than 15 interval work at a fixed pace \ time \ distance;
- More than 20 restoration work and general physical training;
- More than 15 long workouts.
Each time after training, you will have confidence and a willingness to run at the pace you need.
Before starting training, consult your doctor.
Thank you for paying attention to my plan.
Here is my contact for advice and supervision online 24/7 info@triathlonmania.org, please contact if you have questions about the plan or other issues.
There is a phased payment and freezing (suspension) of the preparation process.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:55 hrs 3:30 hrs
3:22 hrs 6:00 hrs
Workouts Per Week Weekly Average Longest Workout
5:55 hrs 3:30 hrs
3:22 hrs 6:00 hrs

Training Load By Week


Ivan Hlyzhko

Hlyzhko Ivan

Sports titles, awards, victories and records.
Candidate Master of Sports in military all-round
Several running heats for 100 km
Title IronMan
Several marathons
Numerous heats for 5-10 km
My record has not been set yet.
Coaching experience and achievements
Officers staff - instructor in close fighting, temporary head of physical training
Group trainings instructor in Fitness Studio "Vysshaya Liga"
Personal instructor
Organizer and founder of running club in Odessa

Sample Day 1

2:00:00
Recreation 42,195\4:00\1

Sample Day 2

0:33:00
3.11mi
20TSS
5 km in light pace 42,195\4:00\2

Sample Day 3

1:30:00
6.84mi
70TSS
10-11 km interval training 42,195\4:00\3

Sample Day 4

0:33:00
3.11mi
20TSS
5 km in light pace or rest 42,195\4:00\4

Sample Day 5

0:39:36
3.73mi
30TSS
5-6 km in light pace 42,195\4:00\5

Sample Day 6

2:00:00
Recreation 42,195\4:00\6

Sample Day 7

1:45:36
9.94mi
100TSS
16 km long training 42,195\4:00\7

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