SUB 4 HOUR MARATHON TRAINING PLAN
Marathon Training
Kevin Love
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Run with intention and purpose, and your finish line, is any finish line you seek.
START WITH
THE BASICS
SUB-4 HOUR TARGETS
SUB 9:10/MILE PACE
RACING HR IN ZONE 2
LONGEST TRAINING RUN 20 MI
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VIEW RUN TYPES
FASTEST TRAINING PACE 8:30
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HIGHEST MILEAGE WEEK: 38
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TYPES OF TRAINING RUNS
Any good sub 4 hour marathon training plan will contain a variety of different types of training runs, to impact several different aspects of your running fitness.
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5 RUN TYPES
EASY/RECOVERY: NOSE BREATHING
RACE PACE: <9:10/MI
TEMPO PACE: <8:30/MI
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VIEW SCHEDULE
SPEED WORK: SPRINTS/INTERVALS
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LONG RUNS: 9:10-9:45/MI
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THE TRAINING SCHEDULE
Training for a sub-4 hour marathon requires a regimented schedule. There will be 1 defined rest day per week, and one optional rest day (depending on how you feel)
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THE SCHEDULE
Monday: Rest
Tuesday: Tempo/interval, etc.
Wednesday: Easy run
VIEW DIET
Thursday: Tempo/Interval, etc.
Friday: Easy run (or optional rest)
Saturday: Mid-long & fast
Sunday: Long run
4 HOUR MARATHON DIET
The diet of any marathoner, especially one looking to go faster, should consist of real, whole food, meat, vegetables, nuts & seeds, little starch, and you should expressly avoid processed sugar.
TRAINING PLAN
PHASES
TRAINING PHASES
BASE PHASE
BUILD PHASE
PEAK PHASE
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VIEW PHASES
TAPER
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BASE PHASE
This phase is built up of consistent distance/pace runs over a number of weeks to make sure your fitness is at a baseline level that will allow for more volume to be placed on top.
BUILD PHASE
Here, you’ll be asked to increase the length, distance, duration and intensity of your runs by 10-15% per week (with rest weeks incorporated).
PEAK PHASE
Increasing all the way up to the 20 mile mark (sometimes more than once) this is where you really start to experience what it’s like to run for long periods of time near your race pace.
TAPER
Slowing the body down, easing the burden on your legs, allows you to get to the start line fresh & ready to go – That's the only way you’re going to accomplish your sub 4 hour goal.
WELCOME TO THE STARTING LINE IT'S RACE DAY