26.2 Intermediate Sub 4:00 hour Marathon Plan

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26.2 Intermediate Sub 4:00 hour Marathon Plan

Author

Pinnacle Multisports

All plans by this Coach

Length

16 Weeks

Typical Week

5 Run, 2 Day Off

Plan Specs

running marathon intermediate time goal pace based

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Summary

This plan is for the experience athlete running at least 30-40 kms per week.

To break 4:00 hr you should eventually be capable of a sub 1:50 hr half marathon and a sub 50:00 min 10 km and should be running at least 30 kms per week and able to run for 1:30 hr non-stop

The workouts have indicated pace times or overall rime to assist. With a rest day on a Monday and a Friday and the long run on the Sunday.

By the end of the 16 weeks you will have excellent base fitness and be ready to race your A-priority marathon race.

Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best.

Sample Day 1

Easy 5 km

Easy run approx 30 mins

Sample Day 2

8 km

Jog 2km, then 4x800m at approx 10km pace with 400m jog (or 3 minutes) recoveries, cool down with a jog to finish

Sample Day 3

Rest Day

Sample Day 4

5 kms

Run approx 30 mins

Sample Day 5

Rest Day

Sample Day 6

5 kms Hills

Warm up easy jog 10 mins then find a hill 400-800m in length, run hard up the hill with and easy jog back down, repeat for a total of 20 mins, finish with a cool down

Sample Day 7

12 km Long Run

Run easy approx 80 mins

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