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Run a sub 4:00 marathon- 16 week marathon plan

Author

Scott Iott

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Length

16 Weeks

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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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
5:12 hrs 3:15 hrs
Day Off x1
—— ——
Strength x1
0:35 hrs 0:45 hrs
X-Train x1
0:47 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Run
5:12 hrs 3:15 hrs
Day Off
—— ——
Strength
0:35 hrs 0:45 hrs
X-Train
0:47 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Scott Iott

SuperFly Coaching

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

$99.95 - Buy Now