But first things first, lets us break down the main running workouts that make this training plan. Long runs are there to increase your maximum mileage and time on your feet. 3 days a week half marathon training plan. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. Your perceived exertion level should be at least a seven or eight on a scale of 1 to 10. What Can You Do With a Precision Nutrition Certification? You can use a pre-defined option such as marathon or input your own custom distance. This is a straightforward marathon plan which includes some strength and maintenance. I paused my training program for one week and have since carried on. 0000014128 00000 n Long runs are the bread and butter of endurance training. You can vary the work-to-rest ratio but you can start with one-minute work periods to one-minute rests. Click here to discover a world without compromise. Track your performance with robust data tracking and detailed graphs. 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! This programme slowly increases the volume of training that you do and the mileage. Cool down with one mile at an easy pace. 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). By. Remember that speed is not important for this training plan more important is your ability to keep running the distances necessary. Running Pronation Explained, Discover the Power of the Nike Pegasus 40: Detailed Review. The most important session of marathon training should be performed at a mostly easy and conversational paceor about 60 to 70 percent effort levelone in which you can recite the pledge of allegiance with ease. You can of course allow for some improvement over the 16 weeks, so assume your start date is around 95% of your end potential. I began coaching in 2016 and love to work with self-coached athletes happy to dissect and operate with data. These 4 months will be fairly intense, but designed to increase your training volume gradually as not to overwhelm you. Perhaps youve run a marathon before, or a half marathon or two. RELATED: 8 Moves That Help You Strength Train for Any Terrain. 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! 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. b 6 s7V1K]qaO/ ,P iF ` !' At the very least, you should be able to run a 10K in 55 minutes before you start the plan. Saturday Run 20 Miles at a conversational pace, Saturday Run 12 Miles at a conversational pace. Here are the key terms you'll need to take note of before you start: M refers to miles If in doubt, grab a copy of the plan and see if you can follow the first week which includes 2 x 3 mile runs, one 5 mile run, and a long run of 8 miles at the weekend (which you can choose to run / walk). Current Time 0:00 / 16 Week intermediate Marathon Training Plan Couch To 5k + Plan2. It is not in this area the costs. Quickly view upcoming workouts in the TrainingPeaks app. To run under 5 hours for the marathon you have to average a pace of 11:26 minutes/miles or 7:06 minutes/km. RELATED: Heres How Running Hills Makes You Faster, According to Science. 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. The below sub-4 hour marathon training schedule is not one of those couch to marathon plans. Thomas is also a podium-finishing ultra-marathon runner and has dozens of marathons under his belt. Best Running Socks | Overlooked and Undervalued Gear! Melanie Kann, New York Road Runners coach, 8 Moves That Help You Strength Train for Any Terrain, Heres How Running Hills Makes You Faster, According to Science, downloadable version of the training plan, Go From Couch to Marathon with this 24-Week Training Plan, Go From Couch to Half Marathon in Just 20 Weeks with this Training Plan, If You Have a Solid Base, All You Need is This 8-Week Marathon Training Plan, Level Up Your Speed with the Tempo Sandwich Workout, Let Winter Be Your Season To Get Fast and Powerful, How Maegan Krifchin Ran Three Marathons in a Month. 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 ). 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. 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. For example, you run close to maximum power for one minute, then recover with an easy jog for two minutes. INTERVALS: Warm up with a mile run at an easy pace. A 4:00 marathon is approximately 9:00mins/mile. 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. Upload completed workouts from your favorite tracking app or device. Thursday One-mile jog, 40 minutes fartlek, then one-mile jog. Note that the approximate targets for training sessions are exactly that, especially on longer runs. With resistance bands and body weight you can create a great strength session. If you have to think about it at all, dont do it. (Youtube is stacked with strength training workouts you can do at home with minimal equipment!). Join Outside+ to get access to exclusive content, thousands of training plans, and more. perhaps you've run a few 5k's or 10k's and want to push yourself - either to hit a target time, or simply run the whole 26.2 miles. Play. winding down your training so you get to the start line feeling relaxed and your body primed to do its best. Not sure what your running pace should be for your target finishing time? The 10 Best Half Marathon Shoes. 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. The initial weeks of training involve building good habits and consistency in training. According to my experience, doing one-mile repeats is one of the best training strategies for running a faster marathon. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Estimated Reading Time: 9 mins Courses 444 View detail Preview site . This is roughly your 5K pace. The long run increases your muscular and cardiovascular endurance, and trains your body to fuel itself during extended workouts. Check this 50K training plan. Up til now, all weve really discussed is marathon training. 0000004709 00000 n They improved but a couple of days ago I ran 31k and they locked up again! RW's 16-week sub 4:00 marathon training plan: Week One (19M) Mon 3M (miles) (or 30 mins, if you prefer to train by time) easy Tue Rest Wed 4M (40 mins) easy Thu 2M (18 mins). STRENGTH TRAINING: 15 minutes of bodyweight strength-training, including moves like planks, lunges, squats, and glute bridges (do 10-12 reps of each move in a circuit fashion, repeating 3 to 4 times total). As well as 1:1 coaching, I run swim programmes and stroke correction workshops at two levels for both beginners and intermediates, both of which run for 6 weeks each. Jeff Galloway: one 32-week plan suitable for walkers and runners . Never be afraid to take an extra rest day, or re-shuffle your training plan around your personal schedule. 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. 1.1K views, 13 likes, 1 loves, 32 comments, 2 shares, Facebook Watch Videos from Grunt Style: Grunt Style was live. Get feedback, stay on top of your training and perform at your best. Youll find a number of subtle but important details that make this training program a success no matter where youre starting from. Never ever try anything new on race day! 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. 0000004135 00000 n This translates to covering 8.74 miles or 14.07km each hour. 16-Week Sub-4 Hour Marathon Training Plan For Intermediate Runners PDF Each weekend, the long run gets longer, peaking at 20 miles three weeks before the marathon. For marathon training purposes, keep intervals at an eight out of 10 (you should feel out of breath, like you could say one or two words). The two most common causes of injury are training load error and lack of strength training. The long run in the first week of training is a relatively easy 6-miler. 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. Endurance is key. 16 Week Plan. Thats why the below plan has one session every other week or so. 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). This should be 30 seconds to one minute per mile slower than your goal pace. 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. Beginner or intermediate runners looking to ready for their marathon! Its completely free make sure to complete the process to gain access to the plan! 0000007413 00000 n Its a form of sports visualization, getting you mentally ready to run your best race! Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. 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. 16-Week 4-Hour Marathon Training Plan For - MultiSport Mojo 0000014545 00000 n This translates to covering 7.49 miles or 12.05km each hour. Your ultimate guide to a sub-4 marathon with running and endurance coach, Tom Craggs. The rest is really up to you. It can be difficult to stick correctly to a full 20 week plan and it could be said that 12 week plans are a little short particularly if you have not been running a decent regular weekly mileage in the build up to starting the plan. RW's Ultimate Marathon Schedule: Sub-4:30 - Runner's World 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. Created Date: 7/14/2021 4:57:44 PM . Here are the main conditions you need to fulfill before you start my training plan below. Upload completed workouts from your favorite tracking app or device. These can be entered into TP to find your training zones. The Essential 4 Hour Marathon Training Plan - Rockay This translates to covering 8.07 miles or 12.98km each hour. For runners who already have one or two 26.2-milers under their belt, the speed work built will help them beat their prior times while still allowing plenty of recovery, preventing injury.. We provide detailed race information for half marathons, 20 mile races A 4:00 marathon is approximately 9:00mins/mile. If youve got more time to prepare, Id suggest checking out my 20 week marathon training plan, or my How To Train For A Marathon In Six Months guide both are written with 1st-time marathon runners in mind (or check out our complete Marathon Training Plan database)! We would rather a runner call it a day at 18 miles while their form is still good versus potentially hurting themselves just to get to that 20 mile mark. Thats why Kann gives the option of running for 3.5 hours rather than distanceits logging that time on your feet thats key. If youre serious about achieving your sub 4 hour marathon pace, then todays article will set you up on the path. Copyright Had to quit the race and was upset with this training plan. Half-Marathon Training Plan. Nike GB Once you peak, spend the last 5-10 minutes cooling down. A general fueling goal is 30-60 grams of carbs per hour of running (after the first hour). Tight Calves. Cross training means any form of exercise which complements your running, and strength training is, without doubt, the most effective way to cross-train. DISCLAIMER: We try to ensure the absolute accuracy of the All About Marathon Training on Instagram: "Finishing a marathon under a Sixteen week schedule to break 4 hours in the marathon The majority of a marathon needs to be run aerobically. Please feel free to leave your comments and questions in the section below. A 4:00 hour marathon is approximately 9:00 per mile. Download Plan. The four-hour benchmark has become an important line in the sand. $112.49 USD for the first year, billed yearly. But marathon preparation is a huge part of your overall strategy, and one you need to be thinking about as race day approaches. INTERVALS: Warm up with a mile run at an easy pace. 0000006696 00000 n Videos, interviews, workouts and more! 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. It is a gently progressive program involving four days of running a week. The purpose of the taper is to allow your body to consolidate the gains its made in training, heal any micro-tears in your muscles, and build up glycogen stores all of which help get you to the start line in optimal condition. For women, its around four hours and forty-five minutes. gone pretty smoothly until mile 17, when my ankle rolled and my ACL ripped. Best Foot Massager For Ultimate Relief After Runs In 2022. By following this marathon training . Want more challenge? LONG RUN: The effort level should also be around a four to a fivevery conversational. Use this key to get to know all the different types of workouts: FLEX: Wake up and ask yourself: Does my body need to run today? If you feel like you want to get the blood flowing, go out for an easy two or three miles. Your email address will not be published. city of alexandria far worksheet / . Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals/5:00 Warm-Up/8 x 1:00 @ 5K Pace Intervals/1:00 Recovery Between Intervals. 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. AS YOU FEEL: This could range from an easy pace of a three to four up to a regular run pace of a five or six out of 10. Enter your email, and Ill send you this free training plan now, in PDF and Google Sheets formats (completely customizable), in both miles and kilometers. Would not recommend, The Latest Cross Training For Runners Guides, Fuelling and Nutrition For Runners: The Latest Guides, The Latest Nutritional Information + Guides, How To Train For A Marathon In Six Months, Heres a short, 20-minute, no-equipment bodyweight workout, How To Train For a Half Marathon (Article). They improve on a lot of plans you see by actually giving you the distance, time and pace for particular sessions, rather just a simple, for example, run for x amount of minutes. You need this in order to get round in 4 hours. But halfway through the program, you should be running at this marathon pace throughout your basic runs. Their layout is very clear with enough space to write your own training notes on. Speedwork its key because it pushes you out of your comfort zones which forces you to run more efficiently. Additional Resource Heres your guide to beginner running pace. However, beware! If youre a novice runner and would like to run a marathon for the first time, I recommend instead checking my couch to a marathon training plan. Then ease into the given pace for the distance show. The fourth factor is proper pacing. Strength work twice a week is the ideal amount and you don't need to join a gym. 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). 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. It didnt make sense how the running peaked, and I got to the start line exhausted and sick, clearly under rested. 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. Youd assume that after 13 weeks of intense run training, youd be ready for a break. 0000017423 00000 n -`|$B., For I completed the half marathon in 1h37 min . However, that doesn't mean that you can neglect the speed work! We earn a commission for products purchased through some links in this article. 0000013050 00000 n All rights reserved. Whats interesting is that many runners really struggle with the taper! Continue until youve covered all but one mile of the prescribed mileage. 0000011021 00000 n Get feedback, stay on top of your training and perform at your best. Breaking the four-hour marathon barrier is one of the most sought-after goals in the running world. Too many plans just repeat too many sessions in our opinion and these plans don't do that too much. Looking to run a sub 4:00 marathon? However, free IS free. You will be burning a lot more calories so you will need to eat more. $112.49 USD for the first year, billed yearly. Heres a short, 20-minute, no-equipment bodyweight workout you can follow at home. Every runner goes through ups and downs in terms of energy levels, motivation, and fatigue. This 16-week plan will get you across the line. However, free IS free. Youll also be doing some form of cross-training on your easy days and non-running days. Marathons. If you are burning to do more then low impact cross training like swimming, cycling or yoga is a better option than more running. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. 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. To beat 3.15 for the marathon you have to go under an average a pace of 7.26 minutes/miles or 4:37 minutes/km. The 26.2 miles event is not an easy beast to tackle, and having experience surely helps. Best Nike Shoes For 20233. If you are struggling during these long runs, feel free to take walking breaks no worries. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. Having run a sub-1:50 half marathon, which is about 8:20 per mile. 12-Week Training Plan Perfect for Beginners. The 12-Week Half Marathon Training Plan: Get That Medal! To run under 6 hours for the marathon you have to average a pace of 13:43 minutes/miles or 8:31 minutes/km. The 5K is exciting. This translates to covering 5.52 miles or 8.88km each hour. If youre a little sore, but nothing alarming or out of the norm (think: 3 or 4 out of 10) it can be beneficial to move the body a bit in order to loosen it up, says Kann. Nike Run Club Guided Run: Easy Run or RECOVERY RUN: 25:00. Slow calf raises with one leg raised2. In addition they are 16 week plans. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. It is also vital to develop a strength and conditioning training programme alongside your running. This means having all your running gear (including marathon running shoes and GPS watch) selected and road-tested as early as possible. Fuel early and often. 0000004598 00000 n Have used this plan with great success and now looking at upping the pace in the marathon space GREAT JOB! 4 Weeks Left! The rest days are especially important for letting your body recover. Without further ado, heres the weekly breakdown of a proper sub-4 marathon training plan. I had run a couple of half marathons and was in reasonable shape coming into the plan and it was a good rise in intensity throughout. 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. Key Runs #2: Marathon pace 8:46, Tempo 1 8:24, Tempo 2 8:10, Thershold 7:54. Rest/Cross-Train (XT) Take a rest day, or do moderate cross-training with a no-impact activity such as yoga or swimming. Check out the premium 16 week marathon training plan here! Repeat cycles as directed. As you run further and at higher intensities your body will need more fuel. Cross-training is any type of non-running workouts that helps improve endurance and strength. In todays article, Ill share with you my best training tactics and pacing strategies to break the four-hour marathon barrier. Practice carrying food and water with you on your long runs and find out what fuel you can stomach. The Happy Runner Roche, David 2018-11-15 Is your daily run starting to drag you down? Your body needs time to adapt. Run easy for a mile to cool down. Has running Calculator, Half 0000005905 00000 n trailer <]/Prev 33443>> startxref 0 %%EOF 42 0 obj <>stream 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. These running plans are AMAZING. Activation exercises can be anything that challenges single leg balancing. 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. The best form of speedwork for serious marathoners is interval training which consists of a combination of running fast and slow. So, unless youre an elite athlete, four hours or less would make for a good marathon time. Join the marathon journey with #MissionMarathon and New Balance. This translates to covering 5.24 miles or 8.44km each hour. Mute. A 16 Week Marathon Training Plan (For the over 50 - good for age )KnntOhh}&_K35i:IGdvM[&g,U'Mi|2Q[g2iE~ ?D>|F3r9-Xvd.xNWUd,,KOOKOOKOOK /%o9A/^s\A~A,Ap&:A5Z7jYC,Pg:YxA(. Typical marathon training plans take roughly 16-20 weeks to complete. 16 Week Marathon Training Plan - Marathon Handbook Thats why theres only one session per week. (Photo by Katharine Lotze/Getty Images) Photo: Getty Images. The One Subscription to Fuel all of Your Adventures. Practice your nutrition prior to race day. The idea of this plan is to promote robustness and reduce the likelihood of injury. Finish Goal: Sub 4 hours Training Timeframe: 16 weeks Base: You need to be able to run for 60 minutes before starting this 16-week training plan. 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. Marathon Training Plan 16 weeks Under 4 hours BT: Track. The first week start with over 20 miles. 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. The Method of conducting a run time trial is suggested as follows:Walk for at least 5 minutes and then ease into some slow running for 10 minutes.Use a further 5 minutes to slowly increase the intensity to the point that the breath can be heard i.e. Aim for sub-1:50 (15M inc warm up and cool down), Tue 1M jog, then 5M (or 50 mins) fartlek, then 1M jog, Tue 7M consisting of: 1M jog and strides, 4 x 1M (or 9 mins) marathon pace with 200m (or 90 secs) jog recoveries, then 1M jog, Thu 1M jog, then 3M (26 mins) tempo, then 1M jog, Tue 6M consisting of the following: 1M jog and strides, then 10 x 90 seconds uphill, jog back down, then 1M jog at end of session, Thu 1M jog, 4M (34 mins) tempo, then 1M jog, Tue 1M jog, then 6 x 800m (or 4 mins) at 10K pace, with 100m (or 1-min) jog recoveries between sets, then 1M jog, Tue 5M of the following: 1M jog, then 8 x 400m (or 90 secs) at 5K pace, with 200m (or 2-min) jog recoveries between sets, then 1M jog, Tue 4M consisting of the following: 1M jog, then 10 x 200m (or 45 secs fast) at 5K pace, with 100m (or 30 secs) jog recoveries between sets, the 1M jog. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. learn how you can work with one of our 8 coaches, 7 Best Ladder Drills for Runners (Speed and Agility Drills), Strength Training for Runners (Complete Programs and Plans), What is Underpronation? That being said, if youre injury-prone or particularly stiff (think: sore enough that alters your running gait), then its best to rest completely or do active recovery (more on this below). Check out our Marathon Pace Charts here. 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.