How to Achieve a Sub 4-Hour Marathon: Training Plan and Tips

👟Setting realistic goals and gradually building up running capacity are key to achieving a sub 4-hour marathon.

⏱️The training plan is structured in 12-week cycles, consisting of three-week build cycles and a recovery week.

🏃The plan includes one interval session per week, focusing on intervals of different durations to improve speed and endurance.

✅Regular easy runs and long runs are crucial for building endurance and preparing your body for the demands of a marathon.

🔄The plan allows for flexibility and adjustment based on progress, with time trials used as progress measures.

Can I follow this plan if I've never run a marathon before?

—This plan is designed for runners who have some experience with marathons. It is recommended to have completed a marathon within the range of 4:15 to 5 hours before starting this plan.

What pace should I aim for during my easy runs?

—Easy runs should be at a conversational pace, where you can comfortably hold a conversation while running. The goal is to develop endurance and recover from harder training sessions.

What is the purpose of the time trials?

—Time trials are used as progress measures to assess your current fitness level. They help determine if adjustments need to be made to the training plan going forward.

Should I do strength training alongside this plan?

—Strength training is beneficial for overall fitness and injury prevention. It is recommended to include strength training exercises 2-3 times a week alongside your running workouts.

Can I adjust the training days to fit my schedule?

—Yes, the training days can be adjusted to fit your schedule. The key is to maintain the structure and balance of the training plan, including the interval sessions, easy runs, and long runs.

00:00Introduction and the importance of setting realistic goals.

04:30Overview of the 12-week training plan and its structure.

07:55Explanation of the interval sessions and their role in improving speed and endurance.

12:20Importance of regular easy runs and long runs in building endurance.

15:40Flexibility and potential adjustments to the training plan based on progress and time trials.