2008 Best Sub-Four-Hour Marathon Schedule

The template for this schedule was originally found on the Web site www.hornetjuice.com , an excellent source of information on exercise and nutrition.

Key points to consider when training for a marathon:

1. You will likely run faster on race day if your body is strong and well prepared, so complete the distances, even if the time is up to thirty seconds and lower than the time allotted by race pace.
2. This schedule assumes that you are capable of running ten kilometers at or less than a 9.25-minute mile.
3. If you get sick, hurt, or off track, do not panic; modify your schedule and catch up gradually. You do not get unfit overnight!
4. Listen to your body! Your goal is the run, not tomorrow's workout.
5. If you're limping, stop and get some answers from a professional.
6. Tuesdays are dedicated to interval workouts designed to build strength and speed.
7. Thursdays are tempo runs.
8. Saturdays are long and easy. You should be able to have a conversation easily with your running partner. If you cannot get the sentence out without gasping, you are going too fast.

 

Weeks to Go MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEKLY TOTAL
12 WeeksRecovery Run - 5kmDAY OFFMedium Long 13kmRecovery Run - 6km Aerobic + strides - 10km incl 4x100m strides DAY OFF Long Aerobic Run - 22km56km
11 WeeksRecovery Run - 5kmDAY OFFMedium Long 15kmRecovery Run - 6km Aerobic + strides - 12km incl 5x100m strides DAY OFF Long Aerobic Run - 25km63km
10 WeeksRecovery Run - 6kmDAY OFFMedium Long 17kmRecovery Run - 5km Aerobic + strides - 11km incl 6x100m strides DAY OFF Long Aerobic Run - 30km69km
Weeks to Go MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEKLY TOTAL
9 WeeksDAY OFFAnaerobic Threshold - 11km incl 3x1600m repeats with a 3min recoveryMedium Long + strides - 14km incl 6x100m stridesRecovery Run - 5km Strength Endurance - 10km incl 4x2min hill repeats DAY OFF Long Aerobic Run - 22km62km
8 WeeksDAY OFFAnaerobic Threshold - 10km incl 3x1600m repeats with a 4min recoveryRecovery Run - 5kmStrength Endurance - 10km including 5x2 min hill repeats DAY OFF Recovery Run - 5km Marathon Pace Run - 22km with 15km at target marathon speed52km
7 WeeksDAY OFFAnaerobic Threshold - 12km incl 4x1600m repeats with a 4min recoveryMedium Long + strides - 15km incl 6x100m stridesRecovery Run - 6km Strength Endurance - 10km incl 2km tempo then 4x2 min hill repeats DAY OFF Long Aerobic Run - 32km75km
Weeks to Go MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEKLY TOTAL
6 WeeksDAY OFFStrength Endurance - 12km incl 2km tempo then 5x2 min hill repeatsRecovery Run - 5kmTempo - 10k with 2x10min tempo efforts with a 3min recov. Aerobic + strides - 10km incl 5x100m downhill strides Recovery Run - 5km Long Aerobic Run - 22km64km
5 WeeksDAY OFFStrength Endurance - 10km incl 1km tempo then 6x2 min hill repeatsRecovery Run - 5kmTempo - 11k with 3x8min tempo efforts with a 3min recov. Aerobic + strides - 12km incl 4x100m downhill strides DAY OFF Long Aerobic Run - 35km73km
4 WeeksDAY OFFStrength Endurance - 13km incl 3km tempo then 4x2 min hill repeatsRecovery Run - 5kmAerobic + Strides - 12km incl 5x100m downhill strides DAY OFF Recovery Run - 5km Marathon Pace Run - 26km with 22km at target marathon speed61km
Weeks to Go MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEKLY TOTAL
3 WeeksDAY OFFStrength Endurance - 12km incl 2km tempo then 5x2 min hill repeatsRecovery Run - 5kmTempo - 14k with 3x10min tempo efforts with a 2min recov. Aerobic + strides - 10km incl 6x100m downhill strides DAY OFF Long Aerobic Run - 28km69km
2 WeeksDAY OFFAnaerobic Threshold - 15km incl 4x1000m repeats with a 3min recoveryRecovery Run - 5kmTempo - 10k with 4x5min tempo efforts with a 3min recov. Aerobic + strides - 8km incl 5x100m strides DAY OFF Long Aerobic Run - 16km54km
Race WeekDAY OFFRecovery Run - 6kmTempo - 10k incl 4km at marathon race paceRecovery Run + strides - 8km incl 5x100m strides DAY OFF Recovery Run + strides - 5km incl 3-4x100m race pace strides RACE - marathon - 42.195km29km + race day

 

About the Author

Phil Moore wrote the "2008 Marathon Schedule." Author of The Shoe Update: a footwear directory since 1984 for Podiatrists, Physiotherapists and Sports Medicine Specialists, Moore is the owner of Lady Sport in Vancouver, B.C. since 1983, and is a member of the Global Elite Advisory Council for New Balance.