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42km BEGINNER Sub 4:30 hour Marathon Plan (Structured Workouts - PACE)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Pinnacle Multisport

All plans by this Coach

Length

16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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. 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.

Join and like my Facebook page @pinnaclemultisport where you can post your queries on your plan and will provide feedback

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

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
00:25:00 00:40:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
00:25:00 00:40:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

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.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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