Runner's World Break-4:30 Marathon Plan (16 Weeks)

Want to break 4:30 in the marathon? This plan will help you do it. Most weeks feature three days of rest and four days of running. That includes hills and speedwork to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 15 miles a week and a nine-mile long run, and peaks three weeks before the race with a 40-mile week, including a long run that's 20 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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