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Here is the RunRepublic.ie Sub 4:30 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
2M easy 2M steady 3M slow Rest Rest 2M easy (or rest) 6M slow run/walk
15M
2
Rest 1M easy, 2M fast, 1M easy 4M slow 2×1.5M fast Rest 3M easy (or rest) 7M slow run/walk
22M
3
Rest 3M steady 4M slow 3x1M fast Rest 3M easy (or rest) 8M slow run/walk
23M
4
Rest 1M easy, 2M fast, 1M easy 5M slow 4x800m fast Rest 3M easy (or rest) 10km race (sub 55mins)
21M
5
Rest 4M steady 4M slow 5M fartlek Rest 3M easy (or rest) 10M slow
26M
6
Rest 1M easy, 3M fast, 1M easy 5M slow 6x400m fast Rest Rest 12M slow
25M
7
Rest 8M steady 6M slow 8x200m hills Rest 4M easy (or rest) 14M slow
35M
8
Rest 1M easy, 3M fast, 1M easy 7M slow 10x60s fast Rest 3M easy (or rest) 15M steady (or half marathon race)
33M
9
Rest 8M steady 6M slow 10x200m fast Rest 4M easy 16M slow
37M
10
Rest 1M easy, 3M fast, 1M easy 7M slow 3×1.5M fast Rest 3M easy Half marathon (sub 1:50)
34M
11
Rest 10M steady 5M slow 7M fartlek Rest 3M easy (or rest) 18M slow
42M
12
Rest 1M easy, 4M fast, 1M easy 6M slow 4x1M fast Rest 3M easy (or rest) 20M slow
41M
13
Rest 9M steady 5M slow 6x800m fast Rest 3M easy (or rest) 17M slow
38M
14
4M easy 1M easy, 3M fast, 1M easy 4M slow 10x200m hills Rest 3M easy (or rest) 10M slow
25M
15
Rest Rest 3M slow 6x400m fast Rest 2M easy RACE DAY!
34M

 

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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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