4:00 hrs Marathon Training Schedule

Goal

Run Marathon in 4:00

Requires:

Schedule

20 weeks, 30-40 miles per weeks

Week 1 and 2

  distance time HFmax
Monday rest    
Tuesday 8 miles 1:10 hrs 75-80%
Wednesday rest    
Thursday 6 miles 0:55 hrs 80-85%
Friday rest    
Saturday 6 miles 1:10 hrs 65%
Sunday 10 miles 1:35 hrs 70-75%

Week 3

  distance time HFmax
Monday rest    
Tuesday 10 miles 1:35 hrs 70-75%
Wednesday rest    
Thursday 6 miles 1:25 hrs <65%
Friday rest    
Saturday 6 miles 0:55 hrs 85-90%
Sunday 6 miles 1:10 hrs 65%

Week 4

  distance time HFmax
Monday rest    
Tuesday 2x 2 miles 2 x 0:17 hrs 85-90%
Wednesday rest    
Thursday 10 miles 1:35 hrs 70-75%
Friday rest    
Saturday 10 miles 1:35 hrs 70-75%
Sunday 10 miles 2:10 hrs <65%

Week 5 and 6

  distance time HFmax
Monday rest    
Tuesday 8 miles 1:05 hrs 85-90%
Wednesday rest    
Thursday 8 miles 1:25 hrs 65%
Friday rest    
Saturday 13 miles 2:05 hrs 65%
Sunday 6 miles 1:00 hrs 75-80%

Week 7

  distance time HFmax
Monday rest    
Tuesday 6 miles 1:25 hrs <65%
Wednesday rest    
Thursday 10 miles 1:35 hrs 65%
Friday rest    
Saturday 6 miles 0:55 hrs 85-90%
Sunday 6 miles 1:10 hrs 65%

Week 8

  distance time HFmax
Monday rest    
Tuesday 2x 2 miles 2 x 0:17 hrs 85-90%
Wednesday rest    
Thursday 10 miles 1:35 hrs 70-75%
Friday rest    
Saturday 13 miles 2:10 hrs 70-75%
Sunday 10 miles 2:10 hrs <65%

Week 9 and 10

  distance time HFmax
Monday rest    
Tuesday 8 miles 1:05 hrs 85-90%
Wednesday rest    
Thursday 8 miles 1:25 hrs 65%
Friday rest    
Saturday 14 miles 2:25 hrs 70-75%
Sunday 10 miles 1:35 hrs 70-75%

Week 11

  distance time HFmax
Monday rest    
Tuesday 10 miles 2:10 hrs <65%
Wednesday rest    
Thursday 8 miles 1:15 hrs 70-75%
Friday rest    
Saturday 6 miles 0:52 hrs 85-90%
Sunday 6 miles 1:10 hrs 65%

Week 12

  distance time HFmax
Monday rest    
Tuesday 3x 2 miles 2 x 0:17 hrs 85-90%
Wednesday rest    
Thursday 10 miles 1:35 hrs 70-75%
Friday rest    
Saturday 14 miles 2:25 hrs 70-75%
Sunday 10 miles 2:10 hrs <65%

Week 13 and 14

  distance time HFmax
Monday rest    
Tuesday 6 miles 0:55 hrs 85-90%
Wednesday rest    
Thursday 11 miles 1:55 hrs 70-75%
Friday rest    
Saturday 15 miles 2:35 hrs 70-75%
Sunday 9 miles 1:40 hrs 65%

Week 15

  distance time HFmax
Monday rest    
Tuesday 10 miles 2:00 hrs <65%
Wednesday rest    
Thursday 10 miles 1:35 hrs 70-75%
Friday rest    
Saturday 6 miles 0:50 hrs 90-95 %
Sunday 6 miles 1:10 hrs 65%

Week 16

  distance time HFmax
Monday rest    
Tuesday 3x 2 miles 2 x 0:17 hrs 85-90%
Wednesday rest    
Thursday 6 miles 1:00 hrs 75-80%
Friday rest    
Saturday 20x 0.5 miles 0:50 hrs, 1min rest inbetween 70-75 %
Sunday 6 miles 1:10 hrs 65%

Week 17

  distance time HFmax
Monday rest    
Tuesday 8 miles 1:05 hrs 85-90%
Wednesday rest    
Thursday 13 miles 2:07 hrs 70-75%
Friday rest    
Saturday 16 miles 2:45 hrs 70-75%
Sunday 6 miles 1:25 hrs 65%

Week 18

  distance time HFmax
Monday rest    
Tuesday rest    
Wednesday 10 miles 1:45 hrs 65%
Thursday 10 miles 1:25 hrs 80-85%
Friday rest    
Saturday 6 miles 1:05 hrs 70-75%
Sunday 3 hrs run 70-75%

Week 19

  distance time HFmax
Monday rest    
Tuesday 6 miles 0:55 hrs 85-90%
Wednesday 6 miles 1:10 hrs 65%
Thursday 13 miles 2:10 hrs 70-75%
Friday 13 miles 1:55 hrs 80-85%
Saturday rest    
Sunday 10 miles 1:45 hrs 65%

Final Week 20

  distance time HFmax
Monday 6 miles 0:55 hrs 80-85%
Tuesday 8 miles 1:25 hrs 65%
Wednesday 6 miles 1:00 hrs 75-80%
Thursday 4 miles 0:40 hrs 75-80%
Friday rest    
Saturday easy running 0:30 hrs  
Sunday Marathon 4:00 hrs 80-85%