Based on recent data, the median finishing time for women is 4. You can hold a conversation while running without getting too out of breath. Endurance is key but in order to run it under 3 hours you have to be able to run at a good pace without tipping over your lactate threshold. You can say the odd sentence, but not speak for long periods. Be aware of that before you punch the purchase button. For followers of this and the sub 4 programme, the problem is to maintain equilibrium. How a marathon training plan conditions your body a marathon is a major endurance test, so its essential to get your body conditioned for the race ahead. Training for a marathon is very time consuming but with a realistic target, a positive attitude and the right training plan it is possible to achieve your goals. I currently run a 10k under 48 minutes and my last 5k race i finished in 21. The majority of a marathon needs to be run aerobically. If youre feeling pretty confident, this is the plan for you. In order to run a sub 4 hour marathon, youre going to have to put together 26.
Thus allowing you to run marathon pace much easier during the race. However, that doesnt mean that you can neglect the speed work. Hear from wh digital editor on the food, strength training and speed sessions that got her a sub 4 hour marathon time on. Make sure you recover right after your training sessions with vifit sport. Your objective is to run a marathon in under 4 hours. How to use your running watch to earn your marathon pb. Every program needs to have 4 crucial training elements. There is unfortunately more to running fast than just training, there also has to be some sort of genetic inclination. This is a great strategy for new runners who are adequately prepared, experienced athletes who have had limited preparation, and the slow but steady runners.
Ive started training for my next marathon which will be in may and my goal is sub 4 hours. Sixteen week schedule to break 3 hours in the marathon the majority of a marathon needs to be run aerobically. Designed for runners who can already run a 10k distance, this easytofollow program will help you reach your raceday goals. Recovery run 30 minutes and stretching long run 150 mins. Whatever a lot means for you, start there and we can help develop the rest. Before embarking on one of these marathon training plans you should have done four to eight weeks of steady running so that you have a foundation of fitness to build on. Training plan training notes target race time 2 hours photo courtesy of. Strengthening phase maintain mileage base with further long runs, building on the fartlek sessions and adding in some hill work. The idea behind a marathon training programme is fairly simple its about gradually building up distance, intensity and speed to help improve your overall stamina and resistance while also giving your body enough time to rest and repair. She placed fifth in two different marathon championships and has even broken world records. Jan 04, 2016 how to run a sub 4 hour marathon firsttime virginia january 4, 2016 2 comments in november 2015 i succeeded in running my first and only. How to run a sub4 hour marathon with runners world and running coach, tom craggs. Its a challenge, without requiring too much previous experience or natural running ability. But at least it was a schedule to follow initially and it did give me an idea of how gradually you should build up mileage weekbyweek.
Training plans marathon intermediate week 4 training plans marathon intermediate 16 kms. This plan was designed around an 18week schedule, and our guided runs are built to adapt to your experience level and intended to be uniquely flexible to your needs as you prepare to tackle a marathon. Atw has free training plans available for sub 5 hour, sub 4 hour and sub 3 hour athletes. A more optimal strategy is to run a bit slower in the beginning and save more for the last half. Training time builds from 5 hours and 23 minutes per week to a maximum of 9 hours. I started running again for the first time since school the august prior. Marathon training marathon to finishfor runners and walkers. How to run a sub 3 hour marathon running shoes guru. Break 4 hours with our marathon training plan womens. The first part of the strategy is to come prepared. I havent run, but have done weights and intense crossfittype exercise 35 times per week.
A 4 hour marathon cant be done by someone who has trained little unless youre an elite athlete. Boston marathon training plan level four week 1 3week prep phase monday 4 6 mile easy run tuesday 57 mile easy run wednesday 7 mile aerobic run thursday off day friday 4 6 mile easy run saturday 56 mile easy run sunday 11 mile easy long run week 2. Before we talk about a specific training plan for your 4 hour marathon, id be. How to run a marathon in under 4 hours runners goal. There is also more training at marathon pace usually saturdays, the day before sunday long runs.
Training programme of farwa mentoor for the 2002 soweto marathon. Boston marathon training plan level four week 1 3week prep phase monday 4 6 mile easy run tuesday 57 mile easy run wednesday 7 mile aerobic run thursday off day friday 4 6 mile easy run saturday 56 mile easy run sunday 11 mile easy long run week 2 3week prep phase monday off day tuesday 67 mile aerobic run. If you think that you need more conditioning before starting the program, use the conditioning program. Training program for sub 5h00 on 42,2km by nick bester.
The sub 4hour marathon plan is designed for the beginner runners who is looking to take their marathon training to the next level. The training program for advanced 2 marathoners follows a progressive buildupsimilar to that for novice and intermediate runners, except you start at 10 miles and peak with three 20milers. In addition to the number of days per week, additional information a weekly mileage range and long run distances is provided to allow you to select the training plan. Enter your email and ill send you this free training plan now, in pdf and. This weeks training objective is lengthening runs and building speed. The sense of achievement is hard to put into words. Aug 21, 2017 the original asics marathon training plans remain one of the most popular, much loved guides for those preparing for their first marathon or marathon improvers. It may not even be for seasoned runners with 10 or 20 marathons under their belts. Strengthening phase maintain mileage base with further long runs, building.
Download the 2019 virgin money london marathon training plan below. How to run a sub 3 hour marathon, boston qualifier or marathon pr. In addition to a high level of mileage and three 20milers, advanced 2 prescribes two days of speedwork. Sep 10, 2014 these are the most important training sessions for any marathon runner. Sub 4 hour marathon training plan marathon training, running. The marathon a long distance endurance event of 26. Yasso 800s start by warming up with ikm to 3km of easy running, then run 800 metres in the time thats equal to your marathon goal time. Running a sub 4 hour marathon time without obsessing about it running a marathon is a real accomplishment and nothing beats crossing the line. Mike gratton won the london marathon in his fastest ever time of 2. Steps you can take to simplify the process of running a marathon and learn a lot about yourself along the way. This program is designed for those who have been doing some running or walking for a few weeks. Boston marathon training plan level four week 1 3week prep phase monday 46 mile easy run tuesday 57 mile easy run wednesday 7 mile aerobic run thursday off day friday 46 mile easy run saturday 56 mile easy run sunday 11 mile easy long run week 2 3week prep phase monday off day tuesday 67 mile aerobic run.
Nearly all of the 90 runs in this training plan have an accompanying guided run in the nike run club app. Mike also gained a bronze medal in the 1982 commonwealth games marathon in a time of 2. If youre a little bit more experienced, or a little more ambitious, start here with the sub 4. Having used these myself, i was slightly frantic recently when i realised that runners world, who had originally hosted the plans, removed them from their site sometime in august 2017. Running a marathon is a tough physical, emotional and psychological challenge, but getting yourself to the start line prepared, confident, healthy, motivated and ready is perhaps an even. While its not required, it is recommended that you have trained for a marathon in the past. The objective of the marathon runner race strategy is to finish a marathon within 5 hours. This time puts mike th on the all time uk marathon list as at. This time puts mike th on the all time uk marathon list as at 20. This training program is aimed at the intermediate level athlete who wants to complete a 42. Welcome to my most difficult program, marathon advanced 2. Everything you need to know about this 6 month marathon training plan. Sixteen week schedule to break 4 hours in the marathon. Your ultimate guide to a sub 4 marathon with running and endurance coach, tom craggs.
The following training programmes cover a period of 17 weeks. This may be a pretty intuitive point in regard to a sub three marathon goal, but lets address it to be on the safe side. Alright, lets get down to the good stuff your training plan. If youre training to run a sub four hour marathon, this free 16week training plan will help get you across the line. Sub 4 hour marathon training plan marathon handbook. For many, going under that elusive 4 hour mark for the marathon is one of them. The 5 hour marathon runner race strategy marathon basics. What must the runner seek in a 20 week marathon training schedule and what must it contain to get the best possible results great question and my plan is to cover some of the necessary basics that runners around the world need to focus on to get the most bang for their buck when it comes to purchasing a training schedule. Use this 6 month marathon training plan to get you across the finish line successfully. Jan 16, 2020 sub 3 hour marathon training plan pacing guide. Sub 2 hour 55 minute training program for caroline wostmann 42km sa. How to run a sub4 hour marathon firsttime the well.
Not only that, but at this level youll want to cut down on staminainhibiting activities you know exactly what i mean closer to the time of the marathon. If youd consider yourself a beginner, but you want to do more than simply finish the race, the sub 5 hour plan is for you. Break the fourhour barrier with this 14week training schedule. For advanced runners aiming to run a marathon pr, qualify for the boston marathon or run a sub 3 hour marathon, there are several training programs, such as jack dan. Completing a marathon in less than 4 hours is a magical, attainable and popular goal among 26. The typical training plan will take somewhere between 16 and 20 weeks. Aug 06, 2018 if you want to join me for this race, start using this training plan next week the week of august th. If youre not sure that you can do a marathon in 4 hours, do a 10k race test at least 5 days before the race. You are probably doing more training than ever before, and after a long run or a repetition, you feel tired. How to run a sub 4 hours marathon i am into sports. The idea behind a marathon training programme is fairly simple its about gradually building up distance, intensity and speed to help improve your overall stamina and resistance while.
Youll be consistently running at least 3 times a week to achieve this goal. For advanced runners aiming to run a marathon pr, qualify for the boston marathon or run a sub 3 hour marathon, there are several training programs, such as jack daniels plan a, pfitzinger 5570, 7085, 85, galloway goal sub 2. You should currently be comfortable running 2025 miles per week. The sub 4 hour marathon training plan was written by mike gratton. Atw has free training plans available for sub 5 hour, sub 4 hour and sub 3. Rws ultimate 16week marathon training plan for runners. Bruce fordyce sub 4 hours marathon training programme. Hey guys, my sub 4 hour marathon training plan is designed around the popular. For a serious preparation for a sub 4 hours finish time you will need to run 3 times 32km with an average pace of between 6 and 6. The advanced 2 marathon training program is the toughest one hal offers.
Youll need to have finished at least a 12week marathon training plan, and preferably 16 or 20 weeks. Right now, you should be running at least 20minmile per week, and be able to run for 6080 minutes nonstop comfortably. You are able to run at least one hour per week without injury. The caffeine bullet sub 3 hour marathon training plan runs for 16weeks and has been devised to ensure that you peak on marathon day. This programme slowly increases the volume of training that you do and the mileage. In addition to the number of days per week, additional information a weekly mileage range and long run distances is provided to allow you to select the training plan that best suits you. Break 4 hours with our marathon training plan womens running. Jan 16, 2020 sub 4 hour marathon training plan pacing guide. You can say the odd sentence, but not hold a conversation. Running and endurance coach, tom craggs, has put together a marathon training plan to help you reach your goal. As well as marathon pace specific workouts i implement 5 and 10km training sessions into your programme to ensure you are keeping in touch with the speed work. For more indepth, sophisticated marathon training plans, check out these training plans from the running company asics.
How to run a sub 3 hour marathon, boston qualifier or. In order to complete the sub 4 hour marathon training plan athletes should be capable of training 56 days a week with a few double run days. Whatever your current running goal is, we are going to be covering training and racing tips that will help you run a. There are four levels of training plans designed to help you whether you are running over five hours or going for a sub three hour marathon. To do this, youll need to run a majority 75% or more of the marathon.
The average 5 hour marathon finisher runs the first. The original asics marathon training plans remain one of the most popular, much loved guides for those preparing for their first marathon or marathon improvers. Sixteen week schedule to break 3 hours in the marathon. To run a sub 4hour marathon you are going to need to be able to run 26. That will bring you right up to race day on january 27 th, 2019. There should be enough variety and enough rest in the programme to counter this, but everyone reacts differently. Sub 4 hours 30 marathon schedule wk monday tuesday wednesday thursday friday saturday sunday 1 easy run 30mins steady run 30mins rest or cross train. It sounds like the sub 3 training plan is a work in progress.