42km INTERMEDIATE Sub 4:00 hour Marathon Plan (Structured workouts - PACE)
Pinnacle MultisportAll plans by this Coach
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. The plan is to start on a Monday.
Prior to starting you need to know your lactate threshold pace and need to input this into your athlete zones for pace and the Joe Friel (7) for calculating the relevant zones. Refer to the notes in the plan.
Once calculated stay within the pace ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.
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By the end of the 16 weeks you will have excellent base fitness and be ready to race your A-priority marathon race.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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