Marathon Goal: 4h00

Complete 16-week training plan designed to break the 4-hour barrier. 4 running sessions per week. Ideal for a regular runner looking to structure their preparation.

Distance: 42.2kmTarget time: 4hDuration: 16 weeks

Training Tips

  • Respect rest days to allow for recovery
  • Stay hydrated during training sessions
  • Listen to your body and adjust intensity if needed
  • Progress gradually to avoid injuries

Training Plan (First 4 Weeks)

Week 1

(Cycle 1: General Preparation)

Progressive Return

Sun
Long Run
1h10 at fundamental endurance pace.
Mon
Rest
Tue
Easy Run
45 min at fundamental endurance pace (Zone 2, conv...
Wed
Rest
Thu
Light Fartlek
45 min including 6x 30s fast / 30s slow in the mid...
Fri
Rest
Sat
Recovery Run
40 min very easy.

Week 2

(Cycle 1: General Preparation)

Volume Increase

Sun
Long Run
1h20 endurance.
Mon
Rest
Tue
Easy Run
50 min at fundamental endurance pace.
Wed
Rest
Thu
Short Intervals
10x 30s/30s (30s fast, 30s jog).
Fri
Rest
Sat
Recovery Run
45 min very easy pace.

Week 3

(Cycle 1: General Preparation)

Endurance & Hills

Sun
Long Run
1h30 endurance.
Mon
Rest
Tue
Easy Run
50 min at fundamental endurance pace.
Wed
Rest
Thu
Hill Repeats
8x 45s dynamic uphill, jog back down.
Fri
Rest
Sat
Recovery Run
45 min very easy pace.

Week 4

(Cycle 1: General Preparation)

Assimilation Week

Sun
Light Long Run
1h00 endurance.
Mon
Rest
Tue
Short Easy Run
40 min easy.
Wed
Rest
Thu
Pace Reminder
45 min including 3x3min at 10km pace.
Fri
Rest
Sat
Active Rest
30 min very slow or rest.

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