Runner's World Break-4:00 Marathon Plan (16 Weeks)

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.

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