Run a sub 4:00 marathon- 16 week marathon plan
Run a sub 4:00 marathon- 16 week marathon plan
Length
16 Weeks
Plan Description
This is a 16 week marathon training plan designed for a runner who has a goal of completing the race in under 4 hours. This plan is designed using traditional training periodization with 3 building weeks followed by 1 recovery week. Within the progression of each block of training, the purpose of the long run advances. This plan includes speedwork, tempo runs, and active recovery sessions.
Included in this plan are 4-5 runs each week. The weekly mileage starts at 27 and works up to a peak of 49. Wednesdays are used for recovery days and Saturday is your long run. Every Sunday is an optional crosstraining day.
This plan also includes strength training twice a week for the first 8 weeks of the plan. These will be exercises that you can do at home or in a small gym which don't require the use of much equipment.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
05:12:00 | 03:15:00 |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
00:36:00 | 00:45:00 |
|
X-Train
x1
|
00:48:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:12:00 | 03:15:00 | |
|
|
—— | —— | |
|
|
00:36:00 | 00:45:00 | |
|
|
00:48:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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