Long runs are the bread and butter of endurance training. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Its completely free make sure to complete the process to gain access to the plan! Follow along with this downloadable version of the training plan. Best Nike Shoes For 20233. was hard. 21 likes, 2 comments - All About Marathon Training (@allaboutmarathontraining) on Instagram: "Finishing a marathon under a certain time limit is a challenge with a kick in the pants! If you are struggling during these long runs, feel free to take walking breaks no worries. 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. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. Pace Calculator, BMI 0000004709 00000 n It is important to say that a training plan is a general guide to what mileage and workouts you should be achieving each week. Activation exercises can be anything that challenges single leg balancing. your best 20 minute effort)Zone 5 = 9-10 RPE ("VO2 max" or shorter intervals). Your email address will not be published. Running and endurance coach, Tom Craggs, has put together a marathon training plan to help you reach your goal. 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. As with running make sure you build up your strength work gradually to enable the muscles to adapt. This translates to covering 5.52 miles or 8.88km each hour. A tapering period allows runners to gather energy for the race. The plan below is around four months. Saturday Run 20 Miles at a conversational pace, Saturday Run 12 Miles at a conversational pace. It comprises of 16 weeks and 100 hours of training geared towards a sub 4 hour marathon. Best Running Headlamp 2022 Run Safely Anytime! So be sure to listen to your body carefully during the training plan any signs of fatigue, the onset of a minor injury, or simply lack of energy are signals that youre perhaps pushing a little hard and need to back off. This the plan includes a strength and core training cycle. 0000000016 00000 n Something that might feel new if youve followed other training plans in the past: Running a few easy miles the day after your longest run of the week is encouraged. Easy runs should perform at a comfortable and easy paceroughly 60-65 of your max. Looking to nail the sub 4 hour marathon pace? To beat 4 hours for the marathon you have to go under an average a pace of 9:09 minutes/miles or 5:41 minutes/km. 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. Its a form of sports visualization, getting you mentally ready to run your best race! All Rights Reserved. 12-Week Training Plan Perfect for Beginners. What pace do I have to run to go sub 5:00 for the marathon? H\n0y Elite male athletes tend to average about 2:30, and elite women score around 2:40:00. Please note that affiliate links {such as Amazon} may pop up on RTTF from time to time. But first things first, lets us break down the main running workouts that make this training plan. shown within all our pages and the provided race information. The ideal long-run pace is roughly 30 seconds to one minute per mile slower than your goal pace. The first week start with over 20 miles. 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! Fuel early and often. Training for a marathon under four hours requires a minimum of 4-5 days a week training. $^8G},4Rq"}= %wo`o^kd>W}Fv. I am based in Bayside Melbourne and offer cycling, running and triathlon programmes direct to athletes. Have used this plan with great success and now looking at upping the pace in the marathon space GREAT JOB! DISCLAIMER: We try to ensure the absolute accuracy of the 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). The pace should feel unsustainable. Having said that, the training plan does include one race pace run per week the idea being that if you have a target marathon pace in mind, you should practice running it during this workout. Your email address will not be published. Couch To 5k + Plan2. 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. 0000007118 00000 n Every one of our training plans has been developed byThomas Watson, aUESCA-certified running coach. 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). Get feedback, stay on top of your training and perform at your best. Cool down with one mile of easy running. You need to be prepared to dedicate a good chunk of time each week to training. 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). There is also a nice amount of variety in them. 16 Week Marathon Training Plan. Tempo Run easy for one mile to warm up. Butt kicks.6 High knees. Tempo runs should feel challenging; on a scale of one to 10, your effort will feel like a seven or eight. Run at an easy pace; you should be able to hold a conversation. 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). Perhaps youre getting readyfor your first marathon, oryouve run a marathon or two in the pastand are looking for a training program to get yourself back into shape: this 16-week marathon training plan is the one for you. The perfect tempo pace is one in which you can barely talk at all. 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. RW's Ultimate 16-week Marathon training plan for runners looking to run sub-4:30 Looking to run a sub 4:30 marathon? 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. Saturday Run 17 Miles at a conversational pace, Thursday One-mile jog, 30 mins fartlek, one-mile jog, Saturday Run 10 Miles at a conversational pace, Saturday- Run 17 Miles at a conversational pace, Saturday Run 17 Miles at a conversational pace, Saturday Run 18 Miles at a conversational pace. 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. Five Techniques to Enhance Your Running Performance, How to get comfortable at this marathon pace. Upload completed workouts from your favorite tracking app or device. Our recommendation: Plan on training for at least 4 weeks before the 5K so you can comfortably run and complete the programmed workouts. 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. Then ease into the given pace for the distance show. 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! 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. Theres absolutely no magic to the number 20, Kann says. Key Runs #1: 400s @ 1:45, 600s @ 2:39, 800s @ 3:32, 1000s @ 4:28, 1200s @ 5:25, 1600 @ 7:20, 2000 @ 9:16. $112.49 USD for the first year, billed yearly. 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). The four-hour benchmark has become an important line in the sand. A 4:00 marathon is approximately 9:00mins/mile. How To Train For a Half Marathon (Article)Best Half Marathon Running ShoesHalf Marathon Training PlansFree 5-day Half Marathon BootcampTheHalf Marathon Masterclass, How To Train For a MarathonBest Marathon Running ShoesMarathon Training PlansFree Marathon Meal PlansFree 5-day Marathon Training BootcampThe Marathon Training Masterclass, How To Train For an UltramarathonBest GPS Watches for UltrarunnersUltramarathon Training PlansFree 5-day Ultra Runners BootcampThe Ultra Runners Playbook, 1. The race plans above are all 16 week marathon training plans. 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. example, event information may be out of date due to coronavirus. This programme slowly increases the volume of training that you do and the mileage. 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). As you run further and at higher intensities your body will need more fuel. The whole purpose of these is to run slowly at a conversational pace no faster. There are also lots of running inspiration articles from our blog and some really useful race Typical marathon training plans take roughly 16-20 weeks to complete. Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Temp training has a lot to offer. Too many plans just repeat too many sessions in our opinion and these plans don't do that too much. This will mean increasing your carb intake to ensure you have enough glycogen stores in your muscles and eating more protein after a long or hard training session to aid recovery. Copyright Dont beat yourself up if your pace is a bit slower during the first few weeks of training. Cross training means any form of exercise which complements your running, and strength training is, without doubt, the most effective way to cross-train. 0000009814 00000 n Discover which of the 7 most common runner issues is holding you back in this free program. Sixteen week schedule to break 4 hours in the marathon The majority of a marathon needs to be run aerobically. This translates to covering 6.17mph or 9.93km each hour. 0000001157 00000 n Quickly view upcoming workouts in the TrainingPeaks app. This translates to covering 7.49 miles or 12.05km each hour. Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. 12 0 obj <> endobj xref This is a straightforward marathon plan which includes some strength and maintenance. This is roughly your 5K pace. Within this training will be long runs, speedwork, hill repeats and other exercises that'll help increase the 4 hour marathon pace. Half-Marathon; Marathon; NRC Training Plans. 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. Download the app. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. Following your Time Trial below, you should be able to gauge how achievable that is! The marathon training schedule includes one day of cross training and two rest days. But halfway through the program, you should be running at this marathon pace throughout your basic runs. The 5K is exciting. These one-mile reps should be run at least 10 to 20 seconds faster than your goal marathon pace. 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 These 4 months will be fairly intense, but designed to increase your training volume gradually as not to overwhelm you. 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). To get on it, youll need to have a decent amount of running experience. 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. The long run increases your muscular and cardiovascular endurance, and trains your body to fuel itself during extended workouts. If you push too hard and don't manage your training load correctly you are far more likely to end up with an injury which might mean you have to pull out of the race altogether. 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. winding down your training so you get to the start line feeling relaxed and your body primed to do it's best. RELATED: Heres How Running Hills Makes You Faster, According to Science. . preparation provided from the race pace calculators and listed training plans. 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. 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. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. To break 4:00, you should eventually be capable of a sub-1:50 half marathon (approx 8:20min/mile) and a sub-50:00 10K (approx 8:00min/mile). In fact, I usually recommend 2-3 short strength training sessions per week in a training plan to runners looking to improve their performance. If you cant do it without getting too winded, youre going too fast. However, free IS free. Thursday One-mile jog, 40 minutes fartlek, then one-mile jog. 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. It is a gently progressive program involving four days of running a week. 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? 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. Join Outside+ to get access to exclusive content, thousands of training plans, and more. 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. Want to find out what all the hypes about? The below sub-4 hour marathon training schedule is not one of those couch to marathon plans. 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. hb```e``Jq|ce`a \d,p3rNvTh i6R. Additional resource Can you run a marathon on keto. We have always enjoyed using the ASICS training plans. Youll also be doing some form of cross-training on your easy days and non-running days. 0000017423 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. Any last-minute long runs will just leave you a little more beaten up come race day. Would not recommend. 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. 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. Whats interesting is that many runners really struggle with the taper! Calculator, Half Each training plan has beenroad-tested by hundreds of runners, refined and improved, and is free to download and customize to suit your needs! The plan below is around four months. It is not in this area the costs. 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. Marathons. He is an accomplished triathlete with over 15 years of experience and the knowledge required to help others reach their goals. 3. Hal Higdon: 14 plans with novice, intermediate and advanced options; all plans are 18 weeks long .