Marathon Training Schedule To Run A Marathon Inside 4 Hours 30 Min

This marathon training schedule combines speed work in the form of fartleks. Not sure what fartleks are,
click here.
Also long runs on the weekend.

A good training schedule requires a combination of speed and endurance to give you the most from your training.

Your long weekend runs should be done at a relatively slow pace, ie. you should be able to talk normally with the runners around you.

Before you start this marathon training schedule you should have been averaging about 40km’s per week for the last 6 to 8 weeks, if not rather build up to this first as you need a good platform to start from.

Make sure you follow a good stretching routine before and after your workouts.

You will notice that the marathon training schedule alternates between easy and hard days to give your body a break. If however you are finding it heavy going, take a extra rest day.

Week 1

  • Day 1: Rest
  • Day 2: Fartlek 3 – 4 x 30sec hard 2min easy
  • Day 3: 4 – 5km easy
  • Day 4: 8 – 10km moderate 6:10min/km
  • Day 5: 4 – 5km easy
  • Day 6: Rest
  • Day 7: 18 – 20km

Week total: 45km

Week 2

  • Day 1: Rest
  • Day 2: Fartlek 4 – 5 x 30sec hard 2min easy
  • Day 3: 4 – 5km easy
  • Day 4: 8 – 10km moderate 6:10min/km
  • Day 5: 4 – 5km Fartlek 2 – 3 x 1min hard 4min easy
  • Day 6: Rest
  • Day 7: 21 – 25km

Week total: 50km

Week 3

  • Day 1: Rest
  • Day 2: Fartlek 4 – 6 x 30sec hard 2min easy
  • Day 3: 4 – 5km easy
  • Day 4: 12 – 14km long slow distance
  • Day 5: 4 – 5km easy
  • Day 6: Rest
  • Day 7: 10km race at app. 55min per km

Week total: 40km

Week 4

  • Day 1: Rest
  • Day 2: Fartlek 6 – 8 x 30sec hard 2min easy
  • Day 3: 5 – 6km easy
  • Day 4: 10km moderate 6:05min/km
  • Day 5: 5 – 6km easy
  • Day 6: Rest
  • Day 7: 18 – 21km

Week total: 49km

Week 5

  • Day 1: Rest
  • Day 2: Fartlek 3 x 1min hard 4min easy, 3 x 30sec hard 2min easy
  • Day 3: 5 – 6km easy
  • Day 4: 8 – 10km moderate 6:05min/km
  • Day 5: 5 – 6km easy
  • Day 6: Rest
  • Day 7: 28 – 30km long slow distance

Week total: 59km

Week 6

  • Day 1: Rest
  • Day 2: 5 – 6km easy
  • Day 3: Fartlek 4 – 6 x 30sechard 2min easy
  • Day 4: 8km in app 48min
  • Day 5: 5 – 6km easy
  • Day 6: Rest
  • Day 7: 10km race in app 52min

Week total: 37km

Week 7

  • Day 1: Rest
  • Day 2: Fartlek 3 x 30sechard 2min easy, 3 x 1min hard 4min easy
  • Day 3: 5 – 6km easy
  • Day 4: 12 – 15km moderate 6:00min/km
  • Day 5: 5 – 6km easy
  • Day 6: Rest
  • Day 7: 25 – 28km long slow distance

Week total: 59km

Week 8

  • Day 1: Rest
  • Day 2: Easy Fartlek app 6km, 4 x 30sec bursts
  • Day 3: Easy 6km
  • Day 4: 5 – 7km
  • Day 5: Rest
  • Day 6: Rest
  • Day 7: MARATHON RACE

Week total: 60km

You can download this marathon training in pdf format.

click to download the sub 4:30 training program

from sub 4:30 marathon training schedule back to marathon training


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