This is a 16 week marathon training plan designed for a runner who has a goal of completing the race in under 4 hours. This plan is designed using traditional training periodization with 3 building weeks followed by 1 recovery week. Within the progression of each block of training, the purpose of the long run advances. This plan includes speedwork, tempo runs, and active recovery sessions.
Included in this plan are 4-5 runs each week. The weekly mileage starts at 27 and works up to a peak of 49. Wednesdays are used for recovery days and Saturday is your long run. Every Sunday is an optional crosstraining day.
This plan also includes strength training twice a week for the first 8 weeks of the plan. These will be exercises that you can do at home or in a small gym which don't require the use of much equipment.