If you dont have a target marathon pace, maintain a comfortable, sustainable pace. As you run further and at higher intensities your body will need more fuel. hb```e``Jq|ce`a \d,p3rNvTh i6R. 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. To run under 6 hours for the marathon you have to average a pace of 13:43 minutes/miles or 8:31 minutes/km. You can use a pre-defined option such as marathon or input your own custom distance. Check out the premium 16 week marathon training plan here! You can vary the work-to-rest ratio but you can start with one-minute work periods to one-minute rests. 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. In addition they are 16 week plans. 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. 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! But first things first, lets us break down the main running workouts that make this training plan. If youre serious about achieving your sub 4 hour marathon pace, then todays article will set you up on the path. The long run increases your muscular and cardiovascular endurance, and trains your body to fuel itself during extended workouts. This plan is for someone that is looking to run under 4 hour Marathon. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. 0000004317 00000 n As a Trainer and a Coach Shawn has helped many athletes get in shape and reach their goals. Long run Much like an easy run, this is a long, slow distance run that will build your endurance. It is also vital to develop a strength and conditioning training programme alongside your running. 0000004709 00000 n These consist of slow and easy distance run that will build your endurance. Being able to run for 90-minutes non-stop. In todays article, Ill share with you my best training tactics and pacing strategies to break the four-hour marathon barrier. Your ultimate guide to a sub-4 marathon with running and endurance coach, Tom Craggs. The Sub 4 Hour Marathon: Essential Guide + Training Plan 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. Run at an easy pace; you should be able to hold a conversation. If youve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success. 2. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. 0000001284 00000 n Try reciting the pledge of allegiance out loud. The long run in the first week of training is a relatively easy 6-miler. 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)! Repeat eight times. This programme slowly increases the volume of training that you do and the mileage. To break 4:00, you should. It is a gently progressive program involving four days of running a week. 3 days a week half marathon training plan. The marathon had actually gone pretty smoothly until mile 17, when my ankle rolled and my ACL ripped. Track your weight, sleep, hours, fatigue and stress while you train. 12 0 obj <> endobj xref Following your Time Trial below, you should be able to gauge how achievable that is! However we accept no responsibility Want more challenge? It is not in this area the costs. 16-Week Sub-4 Hour Marathon Training Plan For Intermediate Runners PDF 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. You need to be prepared to dedicate a good chunk of time each week to training. 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! 2023arenacreations, ASICS TRAINING PLAN for Sub 3.00 marathon, ASICS TRAINING PLAN for Sub 3.30 marathon, ASICS TRAINING PLAN for Sub 4.00 marathon, ASICS TRAINING PLAN for Sub 4.30 marathon, ASICS TRAINING PLAN for Sub 5.00 marathon, Privacy 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. RW's Ultimate Marathon Schedule: Sub-3:45 - Runner's World You will find all the needed information such as race location and price along with Each week will include easy, long, tempo and speed runs as well as core sessions, rest days and optional cross-training. I am based in Bayside Melbourne and offer cycling, running and triathlon programmes direct to athletes. To perform a tempo run, begin with 5-10 minute of easy running, then gradually increase you your speed for 15 to 20 minute of running until your reach your 10K pace. The two most common causes of injury are training load error and lack of strength training. Around 80% of your training should be at this pace. 16 Week intermediate Marathon Training Plan Stick to the training plan and don't add additional runs or harder sessions. Each weekend, the long run gets longer, peaking at 20 miles three weeks before the marathon. Please feel free to leave your comments and questions in the section below. 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. This translates to covering 5.52 miles or 8.88km each hour. 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. This translates to covering 7.49 miles or 12.05km each hour. They improved but a couple of days ago I ran 31k and they locked up again! This translates to covering 5.52 miles or 8.88km each hour. So, unless youre an elite athlete, four hours or less would make for a good marathon time. If a race is not present on our site that you think should be please contact us. Upload completed workouts from your favorite tracking app or device. May 2023 Half Marathons Race Calendar - HalfMarathons.Net Half-Marathon; Marathon; NRC Training Plans. Best Gifts For Women Runners. If you are burning to do more then low impact cross training like swimming, cycling or yoga is a better option than more running. Adaptation to the body occurs when we rest so the only way to improve is to take rest and recovery seriously. (Youtube is stacked with strength training workouts you can do at home with minimal equipment!). Once you peak, spend the last 5-10 minutes cooling down. trailer <]/Prev 33443>> startxref 0 %%EOF 42 0 obj <>stream 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. 0000005905 00000 n Long runs are there to increase your maximum mileage and time on your feet. 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. The best form of speedwork for serious marathoners is interval training which consists of a combination of running fast and slow. So the long run is the most important run in your marathon training plan if at all possible, do every one. Here are the key terms you'll need to take note of before you start: M refers to miles You should be able to hold a conversation without trouble. 0000007118 00000 n Practice your nutrition prior to race day. 0000013050 00000 n Your perceived exertion level should be at least a seven or eight on a scale of 1 to 10. PDF 16-Week Marathon Training Plan - Women's Running Your weekly long run is all about increasing your endurance your bodys ability to keep running for a long time without stopping. The initial weeks of training involve building good habits and consistency in training. 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. If you need to miss a workout, try not to make it the long run. 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). 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. Our recommendation: Plan on training for at least 4 weeks before the 5K so you can comfortably run and complete the programmed workouts. According to my experience, doing one-mile repeats is one of the best training strategies for running a faster marathon.