Marathon - Sub 4:00

Plan Length: 16 Weeks

This plan is for an aspiring sub 4:00:00 Marathoner.

This plan will be structured for runners capable of running between 30-50 mile weeks and have been running for a few weeks before starting this plan.

The program will slowly acclimate runners to handle marathon training over the first 6 weeks and focus on core concepts to build fitness. Then, we'll progress into Marathon specific workouts over the next 8 weeks before entering a light taper the last two weeks before race day.

A few IMPORTANT training details:

1. MARATHON TEMPO PACE. This is roughly the pace you can run for a marathon. As always, it is important to go off of effort. These paces can be adjusted based on how hilly a course is, weather, and the fitness level you're at when you tackle the tempo run. However, you have to always come back to dialing in on the correct effort-- which is marathon pace on that given workout day.
2. THRESHOLD EFFORT. This is based off of roughly the pace you can run for a one hour race. These paces can be adjusted based on how hilly a course is, weather, sickness, and the fitness level you're at when you tackle the threshold workout. However, you have to always come back to dialing in on the correct effort-- which is the pace on that given workout day.
3. Any other given training effort (10k, 5k, 3k, mile, 800, etc) is the effort on that specific training day. So, for example, if I say 6x30 seconds at mile effort and that is done on a slow cross country course, the PACE will be slower than if you did those same reps on a track. It's crucial that you are always dialing into the right effort under the circumstances you're facing that day.
4. RECOVERY RUN. Pace between 7:15-6:30. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.
5. EASY RUN. These days can be a tad faster than a recovery run. However, you shouldn't even come close to dipping into the tempo zone and should never be faster than 6:00 minute pace.
6. STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.
7. LONG RUN. They should be done faster than an "easy run" but not in the "tempo zone." Adjusting to terrain and feel (unless otherwise stated).
8. HILLS. Not the same pace as you would run on a track. Adjust according to the grade and terrain of the hill. Using the effort as judgement.
9. Note: Final Surge provides pace calculators to help determine what paces you should be hitting throughout the training plan.

(Plan written by Reed Fischer)

Sample Week of Training

Below is a week of training from this plan which represents the type of workouts you will be doing.

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