Here is the RunRepublic.ie Sub 4 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
|
3M easy | 2M steady | 4M slow | Rest | Rest | 3M easy | 7M slow |
19M
|
|
2
|
Rest | 1M easy, 2M fast, 1M easy | 5M slow | 2×1.5M fast | Rest | 4M easy | 8M slow |
25M
|
|
3
|
Rest | 1M easy, 3M fast, 1M easy | 6M slow | 3x1M fast | Rest | 4M easy | 9M slow |
29M
|
|
4
|
Rest | 1M easy, 2M fast, 1M easy | 7M slow | 4x800m fast | Rest | 4M easy | 10km race (sub 50mins) |
25M
|
|
5
|
Rest | 5M steady | 5M slow | 6M fartlek | Rest | 4M easy | 11M slow |
31M
|
|
6
|
Rest | 1M easy, 3M fast, 1M easy | 6M slow | 8x400m fast | Rest | 4M easy | 13M slow |
32M
|
|
7
|
Rest | 6M steady | 7M slow | 9x200m hills | Rest | 4M easy | 15M slow |
36M
|
|
8
|
Rest | 1M easy, 2M fast, 1M easy | 8M slow | 12x60s fast | Rest | 3M easy | 15M steady (or half marathon race) |
35M
|
|
9
|
Rest | 8M steady | 7M slow | 12x200m fast | Rest | 4M easy | 17M slow |
39M
|
|
10
|
Rest | 1M easy, 3M fast, 1M easy | 8M slow | 3×1.5M fast | Rest | 3M easy | Half marathon (sub 1:50) |
35M
|
|
11
|
Rest | 10M steady | 6M slow | 8M fartlek | Rest | 5M easy | 19M slow |
48M
|
|
12
|
Rest | 1M easy, 4M fast, 1M easy | 7M slow | 5x1M fast | Rest | 5M easy | 22M slow |
51M
|
|
13
|
Rest | 9M steady | 6M slow | 6x800m fast | Rest | 5M easy | 18M slow |
43M
|
|
14
|
4M easy | 1M easy, 3M fast, 1M easy | 5M slow | 12x200m hills | Rest | 5M easy | 12M slow |
30M
|
|
15
|
Rest | Rest | 4M slow | 6x400m fast | Rest | 2M easy | RACE DAY! |
35M
|
