This training program will enable you to run a marathon in 3 hours 45 minutes.
To say you have completed a marathon in under 4 hours is your aim. If you have a good level of aerobic running, (i.e. have run close to 4 hours in a marathon or 1 hour 45 in a half marathon), this program should help you reach your goal. These workouts are varied, helping you to increase your aerobic capacity while developing power and strength. A finishing time of 3 hours 45 min = 11.25 km/h or 5 minutes 20 seconds per km.
If you go ahead with this challenge, you'll find the program is diverse, and that it requires both physical and mental investment. When you decide to prepare for a marathon, it is because you want to push your physical limits and reach a specific goal of fitness and perseverance; don't forget this or think about giving up, even in difficult times. Before starting, check the condition of your shoes. Do not forget to stretch well at the end of each session. Finally, think about consulting a physiotherapist to maximise your preparation. During long sessions, equip yourself with energy bars and a bottle of water or a sports drink, you must replenish during exercise. During the workouts, follow the instructions and rhythm specified by the music. Try to follow this weekly routine: Monday, Wednesday and Saturday or Tuesday, Friday and Sunday. If you're ready, let's go and good luck.
