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26.2 BEGINNER Sub 4:30 hour Marathon Plan

Author

Pinnacle Multisport

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Length

16 Weeks

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Plan Description

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
1:14 hrs 3:30 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:14 hrs 3:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the owner 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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