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 | 2x1.5M 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 | 3x1.5M 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 |