26.2 BEGINNER Sub 4:30 hour Marathon Plan
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To break 4:30 hr you should eventually be capable of a 2:05 half marathon and a sub 55:00 min 10 km and should be running at least 30 kms per week and do at least 3 runs a week
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|
|1:14 hrs||3:30 hrs|
Day Off x3
|Workouts Per Week||Weekly Average||Longest Workout|
||1:14 hrs||3:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: