Run a sub 4:00 marathon- 16 week marathon plan
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Run a sub 4:00 marathon- 16 week marathon plan
Author
Scott Iott
All plans by this CoachLength
16 Weeks
Typical Week
1 Day Off, 4 Run, 1 Strength, 1 X-Train
Longest Workout
22 miles
Plan Specs
running marathon beginner intermediate advanced time goal pace based
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Summary
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.
Stats
Sample Day 1
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Sample Day 2
Warm up for a minimum of 20 minutes including several short accelerations. Then run 5k on a track or measured course at race pace. Record your total time, average pace, and average HR. Your average HR will be your LTHR for future workouts and your average pace will be your Threshold pace for future workouts.
Sample Day 3
Walk for 5 minutes, then use a foam roller on your hamstrings, quadriceps, calfs, and IT bands. Pictures of these exercises are located under the attachment tab (paper clip icon) when looking at this in Training Peaks. Then do the following exercises: #1 Crunches - 3 sets of 15-25 #2 Lying Back extention - 3 sets of 10-15 #3 Plank - 3 sets of :20-:40 seconds #4 Bananna - 3 sets of :20-:40 seconds #5 Jacknife with ball - 2-3 sets of 10-12 #6 Slow swim with ball - alternating arm/leg 3 sets of 10-12
Sample Day 4
Run a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate/pace in zones 1-2. Avoid heart rate zones/pace 4-5. Take it easy on the downhills.
Sample Day 5
Warm up for 15 minutes including some short surges. Then 115 minutes at 9:00-9:15. Do not exceed zone 2 effort!!! 15 minute cooldown.
Sample Day 6
Today is a crosstrain workout. Choose any activity that is not weight bearing. Examples are cycling, swimming, elliptical machine, etc. Maintain an aerobic pace throughout your session.
Sample Day 8
Walk for 5 minutes, then use a foam roller on your hamstrings, quadriceps, calfs, and IT bands. Pictures of these exercises are located under the attachment tab (paper clip icon) when looking at this in Training Peaks. Then do the following exercises: #1 Crunches - 3 sets of 15-25 #2 Lying Back extention - 3 sets of 10-15 #3 Plank - 3 sets of :20-:40 seconds #4 Bananna - 3 sets of :20-:40 seconds #5 Jacknife with ball - 2-3 sets of 10-12 #6 Slow swim with ball - alternating arm/leg 3 sets of 10-12