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Here is the RunRepublic.ie Sub 4 Hour Marathon Training Plan

Endurance phase Work on building your aerobic base with long runs and in introduction to speed training and fartlek sessions.
Strengthening phase Maintain mileage base with further long runs, building on the fartlek sessions and adding in some hill work.
Sharpening phase Faster speed work, final push with long runs.
Tapering phase Lower mileage, rest and mental preparation

 

WEEK
MON
TUES
WEDS
THURS
FRI
SAT
SUN
TOTAL
1
3M easy 2M steady 4M slow Rest Rest 3M easy 7M slow
19M
2
Rest 1M easy, 2M fast, 1M easy 5M slow 2×1.5M fast Rest 4M easy 8M slow
25M
3
Rest 1M easy, 3M fast, 1M easy 6M slow 3x1M fast Rest 4M easy 9M slow
29M
4
Rest 1M easy, 2M fast, 1M easy 7M slow 4x800m fast Rest 4M easy 10km race (sub 50mins)
25M
5
Rest 5M steady 5M slow 6M fartlek Rest 4M easy 11M slow
31M
6
Rest 1M easy, 3M fast, 1M easy 6M slow 8x400m fast Rest 4M easy 13M slow
32M
7
Rest 6M steady 7M slow 9x200m hills Rest 4M easy 15M slow
36M
8
Rest 1M easy, 2M fast, 1M easy 8M slow 12x60s fast Rest 3M easy 15M steady (or half marathon race)
35M
9
Rest 8M steady 7M slow 12x200m fast Rest 4M easy 17M slow
39M
10
Rest 1M easy, 3M fast, 1M easy 8M slow 3×1.5M fast Rest 3M easy Half marathon (sub 1:50)
35M
11
Rest 10M steady 6M slow 8M fartlek Rest 5M easy 19M slow
48M
12
Rest 1M easy, 4M fast, 1M easy 7M slow 5x1M fast Rest 5M easy 22M slow
51M
13
Rest 9M steady 6M slow 6x800m fast Rest 5M easy 18M slow
43M
14
4M easy 1M easy, 3M fast, 1M easy 5M slow 12x200m hills Rest 5M easy 12M slow
30M
15
Rest Rest 4M slow 6x400m fast Rest 2M easy RACE DAY!
35M

 

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Paddy Ryan
I have been running since I have been in primary school, all the time striving for better times. To date, I have run 10 marathons and 1 Ultra and numerous other races besides. I am focused on running a sub 30 10K and my next goal would be sub 2:30 marathon, all in time. I am also dedicated to helping other runners improve through coaching and advice to help them every step of the way.

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