Breaking the four-hour marathon barrier is one of the most sought-after goals in the running world. 0000001284 00000 n Completed workouts sync with popular apps like Garmin and Wahoo. trailer <]/Prev 33443>> startxref 0 %%EOF 42 0 obj <>stream Running a marathon in under four hours means you've sustained an average pace of at least 6.55 miles/hr for 26.2 miles - it's a badge that shows not just endurance, but a good level of underlying fitness and training behind it. being "puffed out".Carry out some activation exercises (refer to below) for 5 minutes.Conduct 5 repeats of this strides warm-up:Start by running slowly for a few seconds, gradually build speed before reaching a pace which is almost flat out then complete 30 foot strikes full gas (count 15 on one side - left or right).Walk back to the starting point each time.Start your sports watch and run 30 minutes as hard as you can.Begin conservatively, and use the lap button on your sports watch when 10 minutes have passed to record the 20 minutes we need data for. All Rights Reserved. Current Time 0:00 / Aim for a sub-50:00 10K or sub-40:00 5-miler, Tue 1M jog, then 4M (or 40 mins) fartlek, then 1M jog, Tue 6M consisting of the following: 1M jog, then 8 x 2 mins uphill, jog back down. Sub 4 Hour Marathon Training Plans (PDF) If you've never followed a training plan before, I'll start by telling you that you're going to need to take this plan and make it yours. 0000005905 00000 n Over the 16 weeks, the volume does reach over 4 hours per week so it is suggested that the athlete has completed at least two half marathons and has been running at least 3 times per week for the preceding two months. For less experienced runners, especially if its your first marathon, I tend to recommend you focus simply on running a comfortable, even pace throughout your event, and have the goal of finishing your marathon. With the right training and commitment a sub 4 marathon is achievable for most runners but it will depend on your starting point. Estimated Reading Time: 9 mins Courses 444 View detail Preview site To get on it, youll need to have a decent amount of running experience. Runner's World Magazine: 10 free plans for runners of all fitness levels; plans range from 16 to 20 . Your average heart rate and pace for the 20 minutes will be your threshold HR and Pace. Training Plan Sample Week. RW's Ultimate 16-week Marathon training plan for runners looking to run sub-4:30 Looking to run a sub 4:30 marathon? The initial weeks of training involve building good habits and consistency in training. These runs train your body to sustain speed over distance. This training plan is to finish a marathon within 4 hours and the strategies are designed to help you find the pieces you need to tweak to hit that big goal. This is a straightforward marathon plan which includes some strength and maintenance. Join over 100,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide. Go too fast, too early and you'll pay dearly later in the race. DISCLAIMER: We try to ensure the absolute accuracy of the Best Running Headlamp 2022 Run Safely Anytime! This plan provides a 16-week training period for you to get into shape, get comfortable with the distance, and prove to yourself that you can finish a marathon fit and fresh and in under four hours. The pace should feel unsustainable. Key Runs #2: Marathon pace 8:46, Tempo 1 8:24, Tempo 2 8:10, Thershold 7:54. It didnt make sense how the running peaked, and I got to the start line exhausted and sick, clearly under rested. Plan for your event in the TrainingPeaks calendar. This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. your best 20 minute effort)Zone 5 = 9-10 RPE ("VO2 max" or shorter intervals). Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. Thursday One-mile jog, 40 minutes fartlek, then one-mile jog. marathons. These intervals could be 400-meter reps, one-mile reps, or a mix of different distances. For anyone doing the HR based workouts without knowing their training zones, here's a brief description on each zone using RPE instead: Zone 1 = 1-2 RPE (Walking and warming-up for example)Zone 2 = 3-4 RPE (Aerobic fat burning workouts)Zone 3 = 5-6 RPE ("Tempo" workouts for longer intervals)Zone 4 = 7-8 RPE ("Threshold" workouts i.e. Strength work twice a week is the ideal amount and you don't need to join a gym. Have used this plan with great success and now looking at upping the pace in the marathon space GREAT JOB! Therefore, make sure youve spent enough time building your mileage up to the mileage detailed and explained in week One. Quickly view upcoming workouts in the TrainingPeaks app. 12 31 A general fueling goal is 30-60 grams of carbs per hour of running (after the first hour). And while it does peak with a 20-miler, thats not a firm benchmark. The best form of speedwork for serious marathoners is interval training which consists of a combination of running fast and slow. Butt kicks.6 High knees. Track your performance with robust data tracking and detailed graphs. Jog and walk for 1 hour 30 minutes (intervals of 7.5 minutes for each) Time yourself running three 1-mile sessions with a 5-minute break between each. These train your body to keep speed over distance by improving your anaerobic threshold, which is key for running faster. Test out the gear you want to wear for marathon day, Try the type of fuel you want to use for marathon day, Figure out how you will handle water during the race, Lifting during training builds endurance and prevents injuries, Neglecting strength doesnt seem like an issue initially, but is often the downfall around peak week. To break 4:00, you should. Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. However we accept no responsibility Tempo Run easy for one mile to warm up. The plan below is around four months. Im not necessarily talking about lifting heavy weights (dont start this if you havent done so previously, before your marathon training) but rather bodyweight exercises and lighter weight, high rep gym routines it all counts as strength training. Our recommendation: Plan on training for at least 4 weeks before the 5K so you can comfortably run and complete the programmed workouts. Well be sharing advice, training plans, strength workouts and first looks at New Balance kit to get you to the start line ready to go, Our half marathon training plan for beginners, A one-month training plan for new runners, Our 16-week, sub-5:00 marathon training plan, RW's 16-week, sub-3:45 marathon training plan, Our 16-week, sub-3:15 marathon training plan, RW's 16-week, sub-3:00 marathon training plan, Our 16 week sub-3:30 marathon training plan, Mission Marathon Training Plan: sub-4 hours, Runner's World, Part of the Hearst UK Wellbeing Network. 0000009068 00000 n The 10 Best Half Marathon Shoes. Then, finish with a one-mile cool down. RW's 16-week sub 3:45 marathon training plan: Week One (23M) Mon 4M (miles) (38 mins) easy Tue Rest Wed 5M (48 mins) easy Thu 3M (25 mins 30 secs) marathon pace Fri Rest Sat 3M (30 mins). At the very least, you should be able to run a 10K in 55 minutes before you start the plan. INTERVALS: Warm up with a mile run at an easy pace. They do not cost you anything to use, but are a huge help to support the ongoing content creation process. For a sub 4.15 for the marathon you have to go under an average a pace of 9:43 minutes/miles or 6:02 minutes/km. Check this 50K training plan. Calculator, Half The race plans above are all 16 week marathon training plans. winding down your training so you get to the start line feeling relaxed and your body primed to do it's best. These one-mile reps should be run at least 10 to 20 seconds faster than your goal marathon pace. It take." All About Marathon Training on Instagram: "Finishing a marathon under a certain time limit is a challenge with a kick in the pants! Instead, ask yourself: Do I need to move more than I absolutely have to? If yes, consider yoga, cycling, swimming, or a 20-minute walk. Upload completed workouts from your favorite tracking app or device. Play. 2. To break 4:00, you should eventually be capable of a sub-1:50 half-marathon (8:20 per mile) and sub-50:00 10K (8:00 per mile). What pace do I have to run to go sub 5:00 for the marathon? This 16 week period includes 13 weeks of gradually increasing your weekly mileage until it peaks with your longest long run of 20 miles, before spending 3 weeks tapering i.e. Join the marathon journey with #MissionMarathon and New Balance. As with running make sure you build up your strength work gradually to enable the muscles to adapt. 0000004709 00000 n To beat 4 hours 30 minutes for the marathon you have to go under an average a pace of 10:18 minutes/miles or 6:24 minutes/km. They improved but a couple of days ago I ran 31k and they locked up again! WHO THIS PLAN IS FOR This marathon training plan is aimed at the older, experienced runner. This is a straightforward marathon plan which includes some strength and maintenance. Throughout the plan, youll be doing basic runs, easy runs, speedwork, and long runs, as well as non-running exercises that hill help improves your endurance and speed without adding too much stress on your body. For starters, twice a week strength trainingin just the right dose: just 15 minutes of basic bodyweight moves (think: planks to strengthen your core and glute bridges to fire up your posterior chainglutes, hamstringswhich gets turned off from sitting all day). Just try to preserve that long run, if you can. Then 1M jog at end of session, Thu 1M jog, then 3M (25 mins) tempo, then 1M jog, Tue 6M consisting of 1M jog and strides, then 10 x 400 at 5K pace, with 200m (1-min 30) jog recoveries between reps, then 1M jog, Tue 5M consisting of the following: 1M jog and strides, then 12 x 200m at mile pace, with 200m (1-min) jog recoveries between reps, then 1M jog, Thu 1M jog, then 2M (16 mins) tempo pace, then 1M jog, Sun Race (ideally half-marathon) (15M inc warm up/ cool down). This is, by the way, equates to your marathon pace. 1.1K views, 13 likes, 1 loves, 32 comments, 2 shares, Facebook Watch Videos from Grunt Style: Grunt Style was live. (Youtube is stacked with strength training workouts you can do at home with minimal equipment!). The 16-Week Marathon Training Plan This is a 4-month long training plan that will push you to the limits and have you ready in time for your full marathon! Factor #4: Proper Pacing. All Rights Reserved. Time yourself running three 1-mile sessions with a 4-minute break between each. If youre serious about achieving your sub 4 hour marathon pace, then todays article will set you up on the path. Best Running Socks | Overlooked and Undervalued Gear! 6/10. Got your sights set on a sub-4 marathon? Run easy for a mile to cool down. Nike Run Club Guided Run: One Hard, Two Easy or SPEED RUN: Fartlek/5:00 Warm-Up . Create a personalized feed and bookmark your favorites. Thomas is also a podium-finishing ultra-marathon runner and has dozens of marathons under his belt. 0000008512 00000 n We're passionate about helping others achieve their health and fitness goals - whether running a marathon, eating better, or getting fit in the gym. Marathons. According to my experience, doing one-mile repeats is one of the best training strategies for running a faster marathon. In addition they are 16 week plans. So the long run is the most important run in your marathon training plan if at all possible, do every one. LOS ANGELES, CALIFORNIA - MARCH 08: Runners react as they cross the finish line of the 2020 Los Angeles Marathon on March 08, 2020 in Los Angeles, California. The results can be viewed in miles or kilometres. In this post, Im going to explain the rationale and building blocks of a 16 week marathon schedule, share our free downloadable beginner marathon training plan (in PDF and Google Sheets / Excel spreadsheet format), and point you towards some additional resources for your marathon training! Too many plans just repeat too many sessions in our opinion and these plans don't do that too much. endstream endobj 13 0 obj <>>> endobj 14 0 obj >/PageTransformationMatrixList<0[1.0 0.0 0.0 1.0 0.0 0.0]>>/PageUIDList<0 47171>>/PageWidthList<0 612.0>>>>>>/Resources<>/ExtGState<>/Font<>/ProcSet[/PDF/Text]>>/Rotate 0/TrimBox[0.0 0.0 612.0 792.0]/Type/Page>> endobj 15 0 obj <> endobj 16 0 obj <> endobj 17 0 obj <> endobj 18 0 obj <> endobj 19 0 obj [/Separation/spot/DeviceCMYK<>] endobj 20 0 obj <> endobj 21 0 obj <> endobj 22 0 obj <>stream You will need to commit to five runs a week of varying length and intensity. Weve teamed with TrainingPeaks to offer a premium version of the 16 Week Marathon Training Plan: Access the plan via the TrainingPeaks website and app, track your workouts in real-time against the plan, and get performance data analysis on your progress. 0000003700 00000 n Looking to nail the sub 4 hour marathon pace? Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. To beat 3 hours for the marathon you have to run under an average a pace of 6.51 minutes/miles or 4:15 minutes/km. 16 Week intermediate Marathon Training Plan Free printable pdf download that comes in miles & kilometers After completing your first marathon training plan you might ask yourself, "What's next?" This is where you will want to sit down (or go for a run) and think about what your next goals are for yourself. The race pace run is designed for those who have a specific target finish time in mind: during these runs, stick to your target marathon pace. Good luck with the training. This plan is for someone that has experience and has run a Marathon before. and full distance Your body needs time to adapt. The perfect tempo pace is one in which you can barely talk at all. The four-hour benchmark has become an important line in the sand. This translates to covering 4.77 miles or 7.67km each hour. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. Rest/Cross-Train (XT) Take a rest day, or do moderate cross-training with a no-impact activity such as yoga or swimming. By focusing on your upper legs, hips, core, and upper body during these sessions youll strengthen many of the areas left weakened by all your run training, and improve your running economy (essentially the miles per gallon you get from your body). The 5K is fun. If you miss a training session though injury, illness or general life getting in the way, prioritise your long run that week. This is roughly your 5K pace. This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. other information about the race route. This plan is for someone that is looking to run under 4 hour Marathon. To beat 3.30 for the marathon you have to run under an average a pace of 8.00 minutes/miles or 4:58 minutes/km. Ive linked to a few resources down below if you feel like my plan is not for you (Im also sharing a couch to marathon plan for newbies out there, just dont expect to run a sub-4 hour marathon on your first try). Additional Resource Heres your guide to beginner running pace. Best Shoes for Walking on Concrete 2022 Top 6 for Men and Women, Best Running Shoes For Flat Feet 2022 Reviews And Buying Guide, Best Running Shoes for Plantar Fasciitis 2022 Buyers Guide. Adaptation to the body occurs when we rest so the only way to improve is to take rest and recovery seriously. After entering your email, youll be prompted to create an account on the Grow platform we use to control access to the plans. Please note that affiliate links {such as Amazon} may pop up on RTTF from time to time. By following this marathon training . Mile repeats After a one-mile warm-up, run one mile at the given pace, then jog very slowly for half a mile to recover. The long run in the first week of training is a relatively easy 6-miler. Couch To 5k + Plan2. Youll find a number of subtle but important details that make this training program a success no matter where youre starting from. The plan below is around four months. Because you need to protect the legs, be careful burning your limited fuel stores and to keep the brain happy, you must pace yourself properly ( view my marathon pace chart ). Speedwork its key because it pushes you out of your comfort zones which forces you to run more efficiently. I tried this plan because it looked completely different than any training method before. You need this in order to get round in 4 hours. Has running Temp training has a lot to offer. We provide detailed race information for half marathons, 20 mile races These consist of slow and easy distance run that will build your endurance. Key Runs #1: 400s @ 1:45, 600s @ 2:39, 800s @ 3:32, 1000s @ 4:28, 1200s @ 5:25, 1600 @ 7:20, 2000 @ 9:16. The 16 week marathon training program includes two rest days per week, but always remember that this plan is a guide it shouldnt be set in stone. Youd assume that after 13 weeks of intense run training, youd be ready for a break. But first things first, lets us break down the main running workouts that make this training plan. BT: Track. Well, youve come to the right place. Remember to recover fully in between intervals. The idea of this plan is to promote robustness and reduce the likelihood of injury. So bookmark this page and stay on track with us, right through to the finish line. You should be able to utter just a few words at a time. This plan has all the structure in place so that a new marathoner will feel empowered to trust herself and learn to listen to her body, says Melanie Kann, New York Road Runners coach. This translates to covering 5.52 miles or 8.88km each hour. This translates to covering 8.74 miles or 14.07km each hour. Not sure what your running pace should be for your target finishing time? Whats interesting is that many runners really struggle with the taper! If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Right now, you should be running at least 20 miles per week, and be able to run for an hour non-stop. Never be afraid to take an extra rest day, or re-shuffle your training plan around your personal schedule. The fourth factor is proper pacing. As you run further and at higher intensities your body will need more fuel. A 4:00 marathon is approximately 9:00mins/mile. Endure 12 Hour 24 Hour & Half Marathon: Divide CO: Sat May 13: Famous Idaho Potato Marathon Half Marathon 10k 5k & 1M: Boise ID: . Some of the best options for runners include: As long as the activity is low impact and doesnt stress your body the same way that running does, youre good to go. This translates to covering 5.52 miles or 8.88km each hour. It sounds like so little, but if you ask most runners, theyll typically go for an extra mile before doing some strength work, Kann says. 0000010287 00000 n Run at an easy pace; you should be able to hold a conversation. Their layout is very clear with enough space to write your own training notes on. It is important to say that a training plan is a general guide to what mileage and workouts you should be achieving each week. If you're not sure this is the training plan you want to follow, head to our marathon training guide to look at all of our free marathon training plans. You should be able to hold a conversation without trouble. To run under 4 hours 45 minutes for the marathon you have to average a pace of 10:52 minutes/miles or 6:45 minutes/km. A 4:00 marathon is approximately 9:00mins/mile. Listen to any aches and pains, take appropriate rest and sleep well to help your body gradually adapt to the training load. To use the heart rate zone function within TP and a sports watch, the athlete should conduct a time trial to establish the correct zones. HILLS: Start with an easy one-mile warm-up, then find a roughly 400-meter hill (thats 0.25 miles) and alternate running hard up the hill (effort level eight)and jogging easily back down to recover. Warm up +4 strides. 4 Hour Marathon Training Plan and Training Tips. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. Ideally you should have already been running for a few months, if not longer, and be able to run 5 miles without stopping. Cross training means any form of exercise which complements your running, and strength training is, without doubt, the most effective way to cross-train. Its a form of sports visualization, getting you mentally ready to run your best race! With resistance bands and body weight you can create a great strength session. 0000005514 00000 n Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. RELATED: 8 Moves That Help You Strength Train for Any Terrain. Running and endurance coach, Tom Craggs, has put together a marathon training plan to help you reach your goal. So, unless youre an elite athlete, four hours or less would make for a good marathon time. Up til now, all weve really discussed is marathon training. Each weekend, the long run gets longer, peaking at 20 miles three weeks before the marathon. Once you peak, spend the last 5-10 minutes cooling down. I designed the 16 week marathon training program for runners who are not overly concerned about their race finishing time. Listen to your body and fuel yourself accordingly. 16 Weeks; 20 Weeks; Newsletter; Search; . 12-Week Training Plan Perfect for Beginners. In order to complete the 26.2 miles in exactly four hours, youd need to run at a pace of 9:09 per mile on the big day (or 5:41 per kilometers). 16 weeks is probably my favorite duration. shown within all our pages and the provided race information. Want to find out what all the hypes about? This plan is designed to get you to the finish line if you have any pace-specific goals (such as beating 4hrs 30mins), Ive included one day of pace training to focus on your speed. To run under 4 hours 45 minutes for the marathon you have to average a pace of 10:52 minutes/miles or 6:45 minutes/km. Want more challenge? Use the table below to calculate the pace you will need to maintain for the required race time that you want. After all, surveys show that less than 25 percent of marathoners have broken the four-hour barrier. Another important difference: While many traditional plans include long runs that slowly tick up by one mile each weekculminating at 20 milesours alternates an increasingly long run with one that stays steady at 10 miles. To run under 6 hours for the marathon you have to average a pace of 13:43 minutes/miles or 8:31 minutes/km. CTRL + SPACE for auto-complete. Well, I have been marathoning for almost 15 years and wanted to test something new out. It means studying your marathon route and knowing the terrain the hills, the likely weather conditions, the aid station locations and what theyll supply, the race registration procedureseverything. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. The 4 hour marathon goal pace is 9:09 per mile. For women, its around four hours and forty-five minutes. Base: You need to be able to run for 45 minutes before starting this . Thinking about running a marathon this fall, but dont know where to start? This plan provides a 16-week training period for you to get into shape, get comfortable with the distance, and prove to yourself that you can finish a marathon fit and fresh and between four and four and a half hours. Get feedback, stay on top of your training and perform at your best. I'm mid-way through week 12 of 16 on my marathon training plan. L. Renee Blount and Outside TV host Pat Parnell posted up at a popular trailhead, handed out free Athletic Brewing craft non-alcoholic beer, and then recorded runners live reactions. This 16 week mountain marathon training plan brutal events, as one of the most eective sellers here will unconditionally be in the middle of the best options to review. Join Outside+ to get access to exclusive content, thousands of training plans, and more. Check out our Marathon Pace Charts here. However as we all know life and weather gets in the way so it is fine to occasionally rearrange runs for other days or swap workouts - just try to follow them as near as you can but it is not set in stone.