Running a marathon in 4 hours means that you have to be capable of maintaining a pace of 10.6 km/h (5 minutes 40 per kilometre).
To follow this program, you need to be able to run a half-marathon in 1 hour 50 minutes.
This 12-week plan is split into 3 rounds.
During the first round, you ideally train on Tuesday, Thursday and Sunday, to spread the sessions evenly over the week.
Over the following rounds, you ideally train on Wednesday, Saturday and Sunday in order to rack up the km over a short period of time.
Initially we will keep at least one day of rest between each session, to get the body used to this new training load.
Your speed over the sessions at a specific pace, will be 10.75 km/h (5 min 35 sec per km) i.e. a little faster than your race pace.
Try to start you training plan with a pair of shoes which has not been used too much, so that you don't have to change shoes while preparing.
This week training becomes much lighter in order to recover from the endurance levels of the first training round. Only 2 training sessions are retained, preferably on Wednesdays and Saturdays.
On this second round you will ideally train on Wednesdays, Saturdays and Sundays in order to be able to build up the km over a short period.
With 2 session over the weekend, the long run may be difficult. Whatever the speed, what is important is to run for the requested time.
The training sessions, and effort you put in, mean that you may start to get tired.
Look after yourself, put on dry clothes after running, follow our nutritional advice, monitor your lifestyle and everything will be fine!
This week training becomes much lighter in order to recover from the endurance levels of the work of the second round. Only 2 training sessions are retained, preferably on Wednesdays and Saturdays.
On this third round you will ideally train on Wednesdays, Saturdays and Sundays, in order to be able to build up the km over a short period.
The deadline is approaching, we maintain the quality of the training but gradually reduce the amount.
The last week of training before the marathon. This week of preparation is lighter than those that you have done the previous weeks. You are starting to "feel fresher" physically and mentally. Your training days must change, they will be on Tuesday, Thursday and Saturday, in order to avoid tiredness building up over the weekend.