SUB 4 HOUR MARATHON TRAINING PLAN (2024)
WEEK | MON | TUE | WED | THUR | FRI | SAT | SUN |
---|---|---|---|---|---|---|---|
Week 1 | 4.8km Easy - 06:24 mins/km | Rest | 6.4km Easy - 06:24 mins/km | 3.2km Steady - 05:41 mins/km | Rest | 4.8km Easy - 06:24 mins/km | 11.2km Easy - 06:24 mins/km |
Week 2 | Rest | 1.6km Easy, 2 x 1.5M fast with 400m recoveries, 1.6km Easy Easy - 06:24 mins/km | 8.0km Easy - 06:24 mins/km | 1.6km Easy, 3.2km Tempo, 1.6km Easy Easy - 06:24 mins/km, Tempo - 05:27 mins/km | Rest | 4.8km Easy - 06:24 mins/km or Parkrun | 12.8km Easy - 06:24 mins/km |
Week 3 | Rest | 1.6km Easy, 3 x 1.6km fast with 400m recoveries, 1.6km Easy Easy - 06:24 mins/km | 9.6km Easy - 06:24 mins/km | 1.6km Easy 4.8km Steady 1.6km Easy Easy - 06:24 mins/km Steady - 05:41 mins/km | Rest | 4.8km Easy - 06:24 mins/km or Parkrun | 14.4km Easy - 06:24 mins/km |
Week 4 | Rest | 1.6km Easy, 4 x 800m fast with 200m recoveries, 1.6km Easy Easy - 06:24 mins/km | 11.2km Easy - 06:24 mins/km | 1.6km Easy, 3.2km Tempo, 1.6km Easy Easy - 06:24 mins/km Tempo - 05:27 mins/km | Rest | 4.8km Easy - 06:24 mins/km | 1.6km Easy, 8.0km/10k Race, 1.6km Easy Easy - 06:24 mins/km Race - 05:13 mins/km |
Week 5 | Rest | 1.6km Easy, 6.4km Fartlek, 1.6km Easy Easy - 06:24 mins/km | 8.0km Easy - 06:24 mins/km | 8.0km Steady - 05:41 mins/km | Rest | 4.8km Easy - 06:24 mins/km or Parkrun | 17.6km Easy - 06:24 mins/km |
Week 6 | Rest | 1.6km Easy, 8 x 2 mins uphill, Easy back, 1.6km Easy - 06:24 mins/km | 9.6km Easy - 06:24 mins/km | 1.6km Easy, 4.8km Tempo, 1.6km Easy Easy - 06:24 mins/km Tempo - 05:27 mins/km | Rest | 4.8km Easy - 06:24 mins/km or Parkrun | 20.8km Easy - 06:24 mins/km |
Week 7 | Rest | 1.6km Easy and strides, then 10 x 400m with 200m Easy recoveries, then 1.6km Easy Easy - 06:24 mins/km | 11.2km Easy - 06:24 mins/km | 9.6km Steady - 05:41 mins/km | Rest | 4.8km Easy - 06:24 mins/km | 24.0km Easy - 06:24 mins/km |
Week 8 | Rest | 1.6km Easy, 12 x 200m with 200m Easy recoveries, then 1.6km Easy Easy - 06:24 mins/km | 11.2km Easy - 06:24 mins/km | 1.6km Easy, 3.2km Tempo, 1.6km Easy Easy - 06:24 mins/km Tempo - 05:27 mins/km | Rest | 4.8km Easy - 06:24 mins/km | Race (ideally half-marathon) or 24.0km Tempo - 05:27 mins/km |
Week 9 | Rest | 1.6km Easy and strides, then 10 x 90 secs uphill, Easy back, then 1.6km Easy Easy - 06:24 mins/km | 11.2km Easy - 06:24 mins/km | 12.8km Steady - 05:41 mins/km | Rest | 4.8km Easy - 06:24 mins/km | 27.2km Easy - 06:24 mins/km |
Week 10 | Rest | 1.6km Easy, 3 x 1.5M fast with 400m Easy recoveries, then 1.6km Easy Easy - 06:24 mins/km | 16.0km Easy - 06:24 mins/km | 1.6km Easy, 4.8km Tempo, 1.6km Easy Easy - 06:24 mins/km Tempo - 05:27 mins/km | Rest | 4.8km Easy - 06:24 mins/km | Half-marathon (aim for sub-1:50) |
Week 11 | Rest | 1.6km Easy, 8.0km Fartlek, then 1.6km Easy Easy - 06:24 mins/km | 9.6km Easy - 06:24 mins/km | 12.8km Steady - 05:41 mins/km | Rest | 4.8km Easy - 06:24 mins/km or Parkrun | 30.4km Easy - 06:24 mins/km |
Week 12 | Rest | 1.6km Easy and strides, 4 x 1.6km fast with 200m (90 secs) Easy recoveries, then 1.6km Easy Easy - 06:24 mins/km | 11.2km Easy - 06:24 mins/km | 1.6km Easy, 4.8km Tempo, 1.6km Easy Easy - 06:24 mins/km Tempo - 05:27 mins/km | Rest | 4.8km Easy - 06:24 mins/km or Parkrun | 33.6km |
Week 13 | Rest | 1.6km Easy and strides, 10 x 90 secs uphill, Easy back, then 1.6km Easy Easy - 06:24 mins/km | 11.2km Easy - 06:24 mins/km | 1.6km Easy, 6.4km Tempo, 1.6km Easy Easy - 06:24 mins/km Tempo - 05:27 mins/km | Rest | 4.8km Easy - 06:24 mins/km or Parkrun | 32.0km Easy - 06:24 mins/km |
Week 14 | Rest | 1.6km Easy - 06:24 mins/km, 6x800m fast with 100m recoveries | 9.6km Easy - 06:24 mins/km | 11.2km Steady - 05:41 mins/km | Rest | 4.8km Easy - 06:24 mins/km or Parkrun | 28.8km Easy - 06:24 mins/km |
Week 15 | Rest | 1.6km Easy, then 8 x 400m (90 secs) fast with 200m (2-min) Easy recoveries, then 1.6km Easy Easy - 06:24 mins/km | 8.0km Easy - 06:24 mins/km | 1.6km Easy, 4.8km Tempo, then 1.6km Easy Easy - 06:24 mins/km Tempo - 05:27 mins/km | Rest | 4.8km Easy - 06:24 mins/km | 19.2km Steady - 05:41 mins/km |
Race Week | Rest | 1.6km Easy, 10x200m fast (45 secs) with 100m (30 secs) recoveries, then 1.6km Easy Easy - 06:24 mins/km | 4.8km Easy - 06:24 mins/km | Rest | Rest | 3.2km Easy - 06:24 mins/km | Race day! |