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How to know if the level 4 marathon program is best for you? This plan is great for someone looking to run 65-85 miles per week. It’s even better for someone who wants to hone in on their marathon pace through long runs with marathon-pace and a steady diet of fartleks and longer intervals.
Number of weeks — 16
Flexibity. Each week has a specific workout, easy mileage, or off day, but with a few simple rules I’ve compiled, you can do the workouts and runs when they best fit your needs & schedule. There is also notes about having more or less than 16 weeks until your goal marathon and how to use your time wisely.
Detailed explanations of each type of workout & how to maximize your effort. There are 3 pages of notes on how to do the workouts properly and how to make adjustments. The beauty of a downloadable training plan is that you can adjust it specifically for you.
Philosophy. This plan builds in mileage and intensity to week 13. The first 4 weeks you will set the base and then week 5-14 is more specific training before you taper for the big day!
Workout Paces. Pace targets are given for each workout in miles per minute and kilometers per minute.
Price: A 1-time fee of $90 for all 16 weeks. The program is forever yours to keep.
Example of the first week:
Monday — EZ run
Tuesday — 12×30sec hill sprints
Wednesday — Rest day
Thursday — EZ run
Friday — 30min effort to test for lactate 2 threshold
Saturday — EZ run
Sunday — 12M long run
How to know if the level 4 marathon program is best for you? This plan is great for someone looking to run 65-85 miles per week. It’s even better for someone who wants to hone in on their marathon pace through long runs with marathon-pace and a steady diet of fartleks and longer intervals.
Number of weeks — 16
Flexibity. Each week has a specific workout, easy mileage, or off day, but with a few simple rules I’ve compiled, you can do the workouts and runs when they best fit your needs & schedule. There is also notes about having more or less than 16 weeks until your goal marathon and how to use your time wisely.
Detailed explanations of each type of workout & how to maximize your effort. There are 3 pages of notes on how to do the workouts properly and how to make adjustments. The beauty of a downloadable training plan is that you can adjust it specifically for you.
Philosophy. This plan builds in mileage and intensity to week 13. The first 4 weeks you will set the base and then week 5-14 is more specific training before you taper for the big day!
Workout Paces. Pace targets are given for each workout in miles per minute and kilometers per minute.
Price: A 1-time fee of $90 for all 16 weeks. The program is forever yours to keep.
Example of the first week:
Monday — EZ run
Tuesday — 12×30sec hill sprints
Wednesday — Rest day
Thursday — EZ run
Friday — 30min effort to test for lactate 2 threshold
Saturday — EZ run
Sunday — 12M long run