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26.2 INTERMEDIATE Sub 4:00 hour Marathon Plan


Pinnacle Multisport

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16 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
2:59 hrs 3:20 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
2:59 hrs 3:20 hrs
Day Off
—— ——

Training Load By Week

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. 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. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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