Marathon Goal 4h15

12-week plan designed to achieve a 4h15 marathon. 4 sessions per week focusing on progressiveness and controlled volume. Ideal for a regular recreational runner.

Distance: 42.2kmTarget time: 4h15Duration: 12 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

(Phase 1: General Development)

Resumption and Adaptation

Sun
Weekly Long Run
1h15 pure endurance. The pillar of the week.
Mon
Rest
Tue
Easy Run
Run at total conversational pace.
Wed
Rest
Thu
Playful Fartlek
45 min including 8x 30s fast / 30s slow to energiz...
Fri
Rest
Sat
Recovery Run
30 to 40 minutes, very easy pace.

Week 2

(Phase 1: General Development)

Volume Increase

Sun
Long Run
1h20 endurance run.
Mon
Rest
Tue
Easy Run
Steady easy run.
Wed
Rest
Thu
Short Intervals
10x 30s/30s. Slightly more intensity volume than l...
Fri
Rest
Sat
Easy Jog
45 min easy.

Week 3

(Phase 1: General Development)

Threshold Introduction

Sun
Long Run
1h30 endurance run.
Mon
Rest
Tue
Endurance
50 min fundamental endurance.
Wed
Rest
Thu
Short Threshold
3 repetitions of 6 minutes at a sustained pace (Ha...
Fri
Rest
Sat
Recovery Jog
45 min recovery.

Week 4

(Phase 1: General Development)

Assimilation (Recovery Week)

Sun
Moderate Long Run
1h10 endurance.
Mon
Rest
Tue
Short Easy Run
40 min easy.
Wed
Rest
Thu
Speed Recall
A few short accelerations (6x 45s) to keep rhythm ...
Fri
Rest
Sat
Easy Jog
30 min very easy.

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