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Sub-4 Hour Marathon
An advanced program for experienced marathoners targeting a sub-4 hour finish. This plan assumes a solid marathon base and focuses on quality over quantity with specific pace training.
Program Details
Duration: 12 weeks
Difficulty: Advanced
Goals
Finish marathon in under 4 hours (5:40 min/km pace). Improve running economy. Master race day nutrition and pacing.
Weekly Schedule
Tuesday: Track session (Yasso 800s, mile repeats). Wednesday: Recovery run (6-8K easy). Thursday: Tempo run (25-40 min at goal pace). Saturday: Long run (16-35K with negative splits). Sunday: Rest or very easy recovery.
Benefits
Targeted pace work, advanced race strategy, performance optimization, personalized pacing calculator, elite coaching tips.