4 HOUR MARATHON TRAINING PLAN : KM

WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Mileage
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 28 k
1 5k 2 x 800m 5k 11 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 30 k
2 5k 2 x 800m 5k 13 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 32 k
3 5k 2 x 800m 5k 14.5 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 31 k
4 6.5 k 3 x 800m 6.5 k 9.5 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 39 k
5 6.5 k 3 x 800m 6.5 k 17.5 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 41 k
6 6.5 k 3 x 800m 6.5 k 19 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 36 k
7 6.5 k 3 x 800m 6.5 k 14.5 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 49 k
8 8k 3 x 800m 8k 24 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 51 k
9 8k 3 x 800m 8k 26 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Half Mara 50 k
10 9.5 k 4 x 800m 9.5 k 21.1 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 56 k
11 9.5 k 4 x 800m 9.5 k 27 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 58 k
12 9.5 k 4 x 800m 9.5 k 29 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 51 k
13 9.5 k 4 x 800m 9.5 k 22.5 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 61 k
14 9.5 k 4 x 800m 9.5 k 32 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Half Marathon 53 k
15 11 k 4 x 800m 11 k 21.1 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km 5:27 / km
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 66 k
16 11 k 4 x 800m 11 k 34 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 50 k
17 8k 4 x 800m 8k 24 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 41 k
18 6.5 k 3 x 800m 6.5 k 19 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Intervals Strength Training Training Run Rest Day Long Run 30 k
19 5k 2 x 800m 5k 13 k
5:27 / km 8-9 / 10 RPE 45-60 mins 5:27 / km slow pace
Rest Day Training Run Rest Day Short Run Rest Day Training Run MARATHON 55 k
20 5k 5k 3k 42.2 k
5:27 / km Easy pace Easy Pace 5:27 / km