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Marathon Training Plan with goal of 4:00 to 4:45


Sara Crawford

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17 Weeks

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Plan Description

If you want to run a marathon with a goal time between 4 hrs and 4 hrs 45 min, this is the plan for you!

A standard week has 2 easy runs, an interval or tempo run, and a long run - plus 2 days of cross training and 1 rest day. Long runs range from 7 miles up to 24 miles. Rest day is on Sunday for maximum flexibility (miss a training day early in the week, and it becomes your rest day and you train on Sunday).

The plan is written for a 4 hour marathon (9 min pace). This is 10 sec faster than race pace in order to build a cushion for aid stations and the onset of fatigue at the end of the race.

The plan can be adjusted for other time goals as follows:
4:15 (9:35 pace) - 2:10 to 2:20 intervals, 9:20 to 9:25 tempo, 10:45 to 11:15 long
4:30 (10:10 pace) - 2:15 to 2:25 intervals, 9:55 to 10:00 tempo, 11:50 to 12:20 long
4:45 (10:42 pace) - 2:25 to 2:35 intervals, 10;25 to 10:30 tempo, 12:22 to 12:52 long

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:17 hrs 1:39 hrs
Day Off x2
—— ——
X-Train x2
0:47 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:17 hrs 1:39 hrs
Day Off
—— ——
0:47 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

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