Active4Life Cape Town Marathon 2016 - Sub 4 hour 30 Plan

This marathon plan is designed for runners who currently run 30 to 40 kilometers and whose goal is to complete the marathon distance in less than 4 hours 30 minutes. To be able to reach this goal you should be able to run a half marathon in less than 2 hours 10 minutes. The plan starts on Monday 16 May 2016 and culminates at Cape Town Marathon 2016 on Sunday 18 September. You should have at least one year of running experience before starting the programme and should be have the capacity to train at least 4 days and 50 – 60 kilometers per week. You will also have capacity to one weekly long run of between 18 and 32km (distances vary as the programme builds)

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