This training program will prepare you to run a marathon in 4 hours.
You have some experience with running long distances, and now you've decided to start training for a marathon.You should be well aware of your physical capacities and limits before you begin, to succeed in running a marathon in 4 hours.Using this Jiwok program composed of different types of workouts including speed, endurance and interval training, you can finish your marathon within 4 hours at 10.5 km/h or 5 min 41 seconds/km.
From the moment you take on this challenge, you must organise your workouts to suit your lifestyle, prioritising them in line with your goal.Running a marathon requires adequate preparation, seriousness and dedication.This program is possible in all places; paths, roads, parks etc. ... If you do the long workouts in the afternoon, ensure you have energy snacks and water with you (always carry a bottle with you).Before beginning this training, check your training equipment - ensure you have high-quality shoes.It is a good idea to see a physiotherapist during your training, it could greatly help with your recovery.This program is organised into five types of sessions covering all aspects ofyour physiological system - we begin with a session of easy endurance, followed by a workout alternating and varying paces, then a session of long-term endurance conditioning, and a session where you will increase your speed during a given time, and finally a recovery session - all repeated six times.It is ideal to take one day of rest between workouts.I advise Monday, Wednesday and Saturday, or Tuesday, Thursday and Sunday as your running days.However, the last week you must make your training days on Monday, Wednesday and Friday to be ready for the marathon on Sunday.If you are ready, let the adventure begin and good luck.
