Marathon - Sub 4:30
Plan Length: 12 Weeks
This 12 week program will prepare you to run 4:30 for a marathon. The plan assumes you have been running a couple days a week, and logging around 10-15 miles per week before beginning the plan. Each week the plan will assign 2 harder work outs, 1 long run, 1 easy run, 1 optional cross training day, and 2 rest days. The highest volume week will consist of 38 miles.
Plan written by Christine Thorn.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Easy Run
Easy "conversation pace" run.
Planned: 2.0 mi
Rest Day
Run - Easy Run
Easy "conversation pace" run.
Planned: 3.0 mi
Rest Day
Run - Marathon Pace
Warm up: 1 mile
Work out: 2 miles at marathon pace (10:15/mile)
Cool down: 1 mile
Planned: 4.0 mi
Rest Day - Optional Cross Training Day
Could be going for a bike ride, swim, or walk!
Run - Walk/Run
6 miles of walk/running. If possible, run entirety of the run. Otherwise: 3 x (2 miles run/3 minute walk)
Planned: 6.0 mi
Other Marathon Plans
| Plan Name | # Weeks | |
|---|---|---|
| Marathon - Sub 2:30 | 20 weeks | Preview |
| Marathon - Sub 3:00 | 16 weeks | Preview |
| Marathon - Sub 3:30 | 12 weeks | Preview |
| Marathon - Sub 4:00 | 16 weeks | Preview |
| Marathon - Sub 5:00 | 12 weeks | Preview |
| Marathon - Women's Boston Qualifier | 16 weeks | Preview |
| Marathon Sub 2:40 | 12 weeks | Preview |
| Marathon Sub 3:15 | 12 weeks | Preview |
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