14 Week London Marathon Training Plan. 4 Hour Target!
Exercise | Fitness | Running | Uncategorized
Posted on January 21, 2015 by Jenny Cromack
If you’re an intermediate runner, breaking the 4 hour mark can sound a little daunting, using this 14 week London Marathon Training Plan will be provide an excellent framework to help you challenge that time. There are a few assumptions if your going to want to follow this plan.
- You can commit to running 30-40 miles per week
- You can commit to complete 4 training sessions per week (you can change the days around if needed)
- You must commit to running the training paces…. even the slow ones
To complete the London Marathon in under 4 hours there is one simple thing you need to do….run the full distance at an average pace of 9.00min/mile. You can do it!
Enjoy the plan
|
Week (mileage) |
Monday |
Wednesday |
Friday |
Sunday |
|
1 (28 Miles) |
6 Miles Pace= 10min/mile |
5 miles Pace= 10min/ mile 5x 400m efforts of 8:50min/mile |
8 Miles Pace= 10min/ mile |
9 Miles Pace= 10min/mile |
|
2 (32 Miles) |
7 Miles Pace= 10min/mile |
6 Miles Pace= 10min/ mile for 1200m 6x 400m efforts of 8:50min/mile |
9 Mile Pace= 10min/ Mile |
10 Miles Pace= 10min/mile |
|
3 (34 Miles) |
7 Miles Pace= 10min/mile |
6 Miles Pace= 9:45min/ mile for 1200m 6x 400m efforts of 8:50min/mile |
9 Mile Pace= 10min/ Mile |
12 Miles Pace = 10min/mile |
|
4 (32 Miles) |
5 miles Jog 1200m at 10min/ mile Speed 400m at 7:15 min/mile |
7 miles Pace= 10min/mile |
5 Mile Progression Run Mile 1= 9:45min/Mile Mile 2= 9:30min/mile Mile 3= 9:15 min/mile Mile 4= 9:00min/mile Mile 5= 8;50min/mile |
15 miles Pace = 10min/mile |
|
5 (30 Miles) |
5 miles Jog 800m at 10min/mile Speed 800m at 8:00 min/mile |
7 miles Pace= 10min/mile |
5 Miles Odd miles at 10:00min/mile Even Miles at Mile at 8:45 |
Half Marathon Pace = 9:00 min/ mile |
|
6 (35 Miles) |
5 miles Jog 400m at 10min/mile Speed 1200m at 8:30 min/mile |
7 miles Pace= 10min/mile |
7 Mile Progression Run Mile 1= 9:45min/Mile Mile 2= 9:30min/mile Mile 3= 9:30 min/mile Mile 4= 9:15min/mile Mile 5= 9:15min/mile Mile 6= 9:00 min/mile Mile 7= 8:50x`min/mile |
16 miles Pace= 9:30min/mile |
|
7 (36 Miles) |
6 Mile alternating 1 mile= 9:30min/mile 1 mile= 8:55min/ mile |
7 Miles Pace= 9:30min/mile |
5 Mile Tempo Run pace= 8:55min/mile
|
17 miles 0-9 mile pace= 10min/mile 10-17 mile pace= 9:00min/mile |
|
8 (31 Miles) |
4 Miles 8x 800m at 8:00min/mile recovery 200m walk/jog |
7 Miles Pace= 9:30min/mile |
8 Mile alternating 1 mile= 9:30min/mile 1 mile= 8:55min/ mile |
12 miles Pace= 10min/mile |
|
9 (36 Miles) |
3 Miles 12 x 400m at 5k race pace Slow Jog 100s between |
8 Miles Pace= 9:45min/mile |
6 Miles Tempo Run pace= 8:55 mile/min
|
19 miles Pace= 10min/mile |
|
10 (30 Miles) |
4 Miles 8x 600m at 8:20min/mile 200m Recovery Walk at 10min/ Mile |
6 Miles Pace= 10:00min/ Mile |
6 Mile Alternating 1 mile = 9:45min/mile 1 mile= 8:50min/mile |
14 miles Pace= 9:30min/mile |
|
11 (40 Miles) |
4 Miles 10x 400m at 8:00min/mile 200m Recovery Walk |
8 Miles Pace= 9:30min/ Mile |
8 Mile Wave Session Mile 1= 9:00min/Mile Mile 2= 9:30min/mile Mile 3= 8:50 min/mile Mile 4= 9:20min/mile Mile 5= 9:00min/mile Mile 6= 9:30 min/mile Mile 7= 8:50`min/mile Mile 8= 9:20min/Mile |
20 miles 0-10 mile pace = 10min/mile 10-20 mile pace = 9min/mile |
|
12 (30 Miles) |
4 miles 8x 400m at 8:00 400m jog recoveries |
6 Mile Pace= 9:30min/mile |
5 mile fartlek session |
15 miles Pace = 9.30min/mile |
|
13 (25 Miles) |
5 miles 9:00min/mile pace |
4miles 10min/mile pace |
6 miles. 2 miles at 10:00min/mile 4 miles at 8:30min/mile pace pace |
10 miles Pace= 9:30 min/mile |
|
14 (8 Miles + Race) |
4 miles easy 4 bursts of 100m at 9:00 |
2 miles easy 2 bursts of 100m at 9:00min/mile |
2 miles easy 2 bursts of 100m at 9:00 min/mile |
RACE |
Good Luck!