Runner's World Break-4:00 Marathon Plan (16 Weeks)
16 weeks - $29.99
Total Miles: 608
Total Miles: 608
Want to break four hours in the marathon? This plan will help you do it. Most weeks feature two days of rest and five days of running. That includes hill repeats and speedwork, to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 25 miles a week and a nine-mile long run, and peaks three weeks before the race with 50 miles and a long run that's 22 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Week 1 REST
Welcome to week one of the Runner's World Break-4:00 Marathon Plan. Each Monday, you'll get a note about your training for the week ahead. And each day, you'll receive an e-mail reminding you about the workout for the day. As you train, tap into our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners. Your training kicks off with a day of rest. This week includes three easy, short runs; one run on hills; and two days of rest. On Sunday, your first long, slow distance (LSD) run will be 10 miles. If you want to add miles, do it on an easy day. But don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Welcome to week one of the Runner's World Break-4:00 Marathon Plan. Each Monday, you'll get a note about your training for the week ahead. And each day, you'll receive an e-mail reminding you about the workout for the day. As you train, tap into our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners. Your training kicks off with a day of rest. This week includes three easy, short runs; one run on hills; and two days of rest. On Sunday, your first long, slow distance (LSD) run will be 10 miles. If you want to add miles, do it on an easy day. But don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #2 : Run
4 MILES EASY
On easy runs, maintain a comfortable, conversational pace. These easy days are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not worn out for the hard workouts ahead. (Pace: 10:04/mile)
On easy runs, maintain a comfortable, conversational pace. These easy days are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not worn out for the hard workouts ahead. (Pace: 10:04/mile)
Workout #3 : Run
4 MILES HILLS
Run four miles on the hilliest route you can find. Hills build leg and lung power, and prepare you for speedwork later in training. You won't feel fast going up hills, but you'll feel strong. Pick a variety of short and long hills to keep your mind and muscles engaged. We haven't included any pace guidance today because on these runs you don't want to worry about pace. Just focus on sustaining an even, steady effort when you're going up, and when you're heading down.
Run four miles on the hilliest route you can find. Hills build leg and lung power, and prepare you for speedwork later in training. You won't feel fast going up hills, but you'll feel strong. Pick a variety of short and long hills to keep your mind and muscles engaged. We haven't included any pace guidance today because on these runs you don't want to worry about pace. Just focus on sustaining an even, steady effort when you're going up, and when you're heading down.
Workout #4 : Day Off
REST
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Workout #5 : Run
4 MILES EASY
Run at your relaxed pace today, or cross-train on a bike or an elliptical trainer. Just don't go so hard that you're sore tomorrow. (Pace: 10:04/mile)
Run at your relaxed pace today, or cross-train on a bike or an elliptical trainer. Just don't go so hard that you're sore tomorrow. (Pace: 10:04/mile)
Workout #6 : Run
4 MILES EASY
On easy days, cross-training should involve a sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. (Pace: 10:04/mile)
On easy days, cross-training should involve a sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. (Pace: 10:04/mile)
Workout #7 : Run
10 MILES LSD
This is a long, slow distance run to build endurance. Long runs improve aerobic capacity, build your strength, and get your body accustomed to spending hours at a time on your feet. Don't worry about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. The goal is to stay on your feet for a given period of time. (Pace: 10:04 - 11:04/mile)
This is a long, slow distance run to build endurance. Long runs improve aerobic capacity, build your strength, and get your body accustomed to spending hours at a time on your feet. Don't worry about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. The goal is to stay on your feet for a given period of time. (Pace: 10:04 - 11:04/mile)
Workout #8 : Day Off
Week 2 REST
This is week two of marathon training; after this week there will be 14 weeks until race day. Your schedule will be similar to last week's. You'll rest today, then have three easy runs, one day on hills, and another day of rest. Your long run will inch up to 12 miles. In this early stage, you'll want to establish a routine that blends well with everything else in your daily life. Figure out what times of day are most convenient for running, and scout out some safe, convenient routes that you can regularly take. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
This is week two of marathon training; after this week there will be 14 weeks until race day. Your schedule will be similar to last week's. You'll rest today, then have three easy runs, one day on hills, and another day of rest. Your long run will inch up to 12 miles. In this early stage, you'll want to establish a routine that blends well with everything else in your daily life. Figure out what times of day are most convenient for running, and scout out some safe, convenient routes that you can regularly take. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #9 : Run
4 MILES EASY
When you're shopping for running shoes, invest the time and money it takes to find the right pair for you. Your first stop should be a specialty running store, where trained professionals will evaluate your gait, recommend the right shoes, and let you take them for a test drive. You'll leave with a comfortable pair that will allow you to run pain- and injury-free. (Pace: 10:04/mile)
When you're shopping for running shoes, invest the time and money it takes to find the right pair for you. Your first stop should be a specialty running store, where trained professionals will evaluate your gait, recommend the right shoes, and let you take them for a test drive. You'll leave with a comfortable pair that will allow you to run pain- and injury-free. (Pace: 10:04/mile)