Marathon Challenge Beginner 24w, racetime set 4h
Marathon Challenge Beginner 24w, racetime set 4h
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Luc Coppens
Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Here’s a 24-week marathon plan, tailored for a beginner aiming to complete the marathon in 4 hours. The plan includes a progressive workload, a variety of training sessions, and a 10-day taper period.
Training Principles
Goal Pace: For a 4-hour marathon, the average pace is 5:41/km (9:09/mile).
Long Slow Distance (LSD): 60-90 seconds per kilometer slower than goal pace (6:40-7:10/km or 10:44-11:30/mile).
Recovery Runs: Very easy pace (7:10-7:30/km or 11:30-12:00/mile).
Tempo Runs: Around 5:25-5:35/km (8:42-8:55/mile).
Intervals: 5:10-5:25/km (8:19-8:42/mile), faster than goal pace.
Safe 24 weeks planning to really get the most out of you, minimizing the risk of injury, overtraining. I've coached recreant runners, bikers, thriathletes with succes. If any question arises, do not hesitate to contact me by email: info@sportpraktijkzingem.be .
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
27mi | 22mi |
|
Strength
x1
|
00:20:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
27mi | 22mi | |
|
|
00:20:00 | 00:30:00 |
Training Load By Week
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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$114.74 USD for the first year, billed yearly.