4 Month Training Plan for Marathon Success

Are you seeking a 4 month training plan for marathon achievement? If so, welcome to RunDreamAchieve. I am super glad you have made it here and hope that this post will be helpful to you. An effective marathon training plan should include tempo runs, intervals and long runs at a pace which is both comfortable and sustainable.

Your weekly long run will build endurance and train your body to properly fuel itself during longer workouts. Make sure that it remains conversational during this workout. Make sure to subscribe to the RunDreamAchieve YouTube channel. I focus on creating new videos there each week to help runners like you get to the next level.

Is 4 Months Enough Time to Train for a Marathon?

Yes! A 4 month training plan for marathon success is the proper way to do it. I would even say that 20 to 24 weeks is best. The reason being is you are providing your body enough time to adapt to the hard training that you are doing. Remember, it takes between 3 to 4 weeks for the body to adapt to the stresses you are placing on it. So, be patient. The key lies in gradual training build-up that gradually takes you up to your maximum weekly long run and peaks 16 weeks before race day, followed by three weeks of tapering off.

A 4 month training plan for marathon involves a few days of easy running, one tempo run, speed session and long run each week.

The Tuesday and Saturday training runs of this plan are meant to be completed at a comfortable, sustainable pace (at least at conversational levels), building your strong base towards reaching your marathon race pace target.

4 Month Training Plan for Marathon Focus

An intense 4 month training plan for marathon running is crucial to ensure a safe journey to the starting line in good health.

Plan includes weekly long runs at gradually increasing distances, as well as strength training to hone running-specific muscles (especially core). Rest days are also included to reduce injury risk as you build mileage.

Our 4 month training plan for marathon is tailored for runners of all ability levels looking to run their first race or experienced runners seeking a simple schedule. It assumes you already possess the ability to comfortably jog 2-3 miles. Also, are healthy, and have received medical approval to begin their training program.

Training Progression

As your 4 month training plan for marathon progresses, workouts will become both more difficult. That being said, will become easier over time due to a gradual increase in mileage and intensity. Also, a rest day is included to allow your body to recuperate from its demands on running program.

You will conduct easy aerobic or “comfortable” tempo runs at 10K to half marathon race paces early on. In addition, track intervals that build both speed and endurance.

Make sure that your diet includes plenty of complex carbohydrates and lean proteins. Also, fruits and vegetables for energy during weekly runs and workouts. Hydration is another essential component of marathon training. So, make sure to bring water with you on all workouts. Particularly, longer runs in order to prevent dehydration and decrease the risk of injury.

10 Day Taper

As your marathon approaches, it is vitally important to taper or reduce mileage and intensity. The reason is to allow your body time to heal and rest going into your main marathon event. I recommend doing a 10-day taper. There are many runners who start dropping volume and intensity too soon. The result is many times they go into their races feeling flat and less rested. So, focus on a 10-day rather than a 3-week taper.

Strength training should also form an integral part of your weekly workouts. You can strengthen leg and core muscles that will ultimately aid your running form, efficiency and decrease injuries.

Strive for one strength training each week. No gym membership or expensive equipment necessary: simple bodyweight exercises will do just fine.

Focus on Faster, Varied Paced Long Runs

As your mileage increases, long runs become longer and harder; this is because your body can only handle so much stress before needing time to heal itself and rest up again. Therefore, it is wise to progressively build up mileage over time.

Speed workouts such as intervals and tempo runs will help increase your maximal aerobic speed (i.e “marathon pace”). These exercises will accustom your legs to running at faster pace over longer distances.

Nutrition is an integral component of marathon training, especially as you increase your weekly mileage. Doing so ensures your body has enough carbs available to fuel long training runs and race day. In addition, eating the right foods may lower the risk of injuries such as shin splints or runner’s knee.

Eat the Right Foods

Start practicing marathon fuel early – gels, bars, chews or something entirely different may work better for you. Also, practice hydrating better during your long runs. You don’t want to try to race a marathon without taking in sufficient calories. One of the biggest mistakes runners make is neglecting this critical step. A legitimate 4 month training plan for marathon success must emphasize this.

Speed sessions should eventually become longer to develop your higher end aerobic fitness. Also, to make marathon pace easier to endure.

A legitimate 4 month training plan for marathon training should help you become faster while staying motivated with daily workouts. For example, intervals, yasso 800s, and tempo runs. Your long run should extend out to around 20 to 23 miles in length.

Make Short and Long-Term Goals

Marathoners typically set out with one primary objective in mind: finishing it comfortably. There are many other runners seeking to earn a Boston marathon qualifying time. In addition, others seeking to qualify for the Olympic trials.

Do you want to break the four hour marathon. If so, you need to sustain 9:09 per mile or 5:41 per kilometer for the distance. I created a running course to help runners achieve this time goal.

A 4 month training plan for marathon success should emphasize getting goal pace to feel easier for the athlete. Again, it takes between 3 weeks to a month to adapt to any stress load being placed on the runner. So, focus on adaptation. Yes, a 3 to 4 mile tempo run may be hard at first. That being said, later on a 8 to 10 mile tempo will be feel easier.

Make sure to jog on your recovery days. They are easy for a reason. A lot of runners are still running too fast on their easy days. In addition, too fast on their harder days. You really need to have a legitimate 4 month training plan for marathon achievement to help set you up for success.

Get Proper Sleep

Many marathon runners set their goal finishing time as the primary objective. It is also important to keep in mind other aspects of running such as fueling, recovery and injury prevention. Make sure you are getting at least seven to nine hours of sleep per night. Also, consume a nutritious diet. In addition, use foam rolling, stretching and massage therapy techniques during recovery modalities as needed.

Closing Thoughts

Continue to focus on recovery, so you will focus on running slowly for short distances (tempo runs). Extend the duration of your tempo runs. The end goal is to improve the body’s lactate tolerance. Faster workouts will also help you to recruit more fast twitch muscle fibers. The more of these we can recruit as runners the easier race pace is going to feel.

Many people opt to run marathons either for personal development or with specific goals in mind. For example, finishing a marathon under four hours. I hope that this post on what a strong 4 month training plan for marathon performance should entail has been helpful.

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