This training will help you finish a marathon in 4 hours 15 minutes.
You are a regular runner and have decided to set a time goal of 4 hours 15 minutes to run a marathon.This training program should help you achieve your goal at a pace of 10 km/h (an average of about 6 min/km).It consists of various challenging sessions, mixing long runs with workouts of increasing speed and stamina, all with variations of intensity you can adapt to.
This Jiwok program requires physical skill and psychological determination to help you prepare both mind and body for the miles ahead. Every energy resource - physical, mental, and emotional - will be tested.The workouts are varied including some long runs to build up your weekly mileage, speed training workouts with variations of rhythms and pace, and of course easy runs followed by recovery sessions.This program can be done in all places, all terrains, so try to vary the routes, especially for long runs.It is essential to use high quality running shoes, stretch extensively at the end of each session, and to re-hydrate regularly. Don't hesitate to see a physiotherapist to help you recover. If you can, take notes of each workout to keep track of progress and potential problem areas on race day.Ideally, make your workout days Tuesday, Thursday or Friday and Saturday or Sunday; ensure a minimum 48 hours between workouts.Even through the toughest workouts, try not to be discouraged - think positively and keep focused on your race date.Good luck.
