This comprehensive 22-week program is tailored for runners targeting a sub-4-hour marathon or looking to cross the finish line with a strong performance. It features three key training blocks focusing on aerobic base, stamina, and peak performance, with a taper period in the final weeks to allow optimal race-day readiness. Tempo runs, progressive long runs, and interval workouts build up the endurance, strength, and speed needed for marathon success. Recovery weeks, mobility exercises, and optional cross-training sessions ensure balanced development and injury prevention.

这项为期22周的综合训练计划，专为目标完成4小时以内马拉松或希望强势完赛的跑者量身打造。计划分为三个关键训练阶段，分别专注于有氧基础、耐力和巅峰表现，并在最后几周进行减量训练，以确保最佳的比赛状态。节奏跑、递增的长跑训练以及间歇训练将提升您所需的耐力、力量和速度，为马拉松成功做好准备。恢复周、灵活性训练和可选的交叉训练确保均衡发展并预防伤害。