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 | 2×1.5M 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 | 3×1.5M 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
|
