Aim for splits within 1–2 seconds of each other at 85–95 percent effort level, and start and finish the entire set with 1–2 miles of warm-up and cool-down on flatter ground.
Hill Repeats (HR): These encourage a fast, consistent pace despite fatigue between reps.An effort level of 65–70 percent is ideal on these runs, as well as during any warm-up and cool-down. Easy: This pace should feel fairly comfortable, and you should be able to talk without getting too winded.This will also help give you the core strength you’ll need in the later stages of the marathon. Cross-Training (XT) Think: Low to no impact, like spinning, yoga or swimming.Take note of the ranges of training paces dependent upon your end goal time for the marathon.
RELATED: Get A Half Marathon PR With Our Training Plan Training Paces Download: Click here to download the 4-Hour Marathon Training Plan Flexibility is built in to allow you to customize the plan to suit your individual fitness level. This four-month marathon training program will build your endurance while increasing your intensity to prepare you to run the pace needed to dip under 4 hours on race day. RELATED: How to Eat for Your Next Marathon Training Block Four Month, Sub-Four Marathon Training Plan New to marathons? See the ‘Marathon Newbies’ section below to understand how to make this plan work for you. If you have at least one round of marathon training and racing under your legs and are striving for that 3:59:59 mark during your next one, our plan can help you get to your race goal.īefore lacing up your shoes, you should have a solid foundation of at least six months of consistent running, with roughly 25 or more miles per week, and be able to complete a 10-mile run. The good news is that becoming a member of that sub-four hour group is doable for many runners, with the right training and commitment to consistency Based on 2019 data from a Run Repeat analysis, the median finishing time for women is 4:56:39. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!Ĭompleting a marathon in less than 4 hours is a magical, attainable and key goal among many 26.2-mile runners.
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