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.
The plan starts on 18 May 2016 and culminates at Cape Town Marathon 2016 on 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.
To run a sub 4 hour marathon you should be able to run a half marathon in about 1 hour 55 minutes and a 10km in about 52 minutes.
(These are estimates only that serve as a guide to your marathon potential).