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 .