Sample - Sub-4:00 Marathon Training Plan - Complete 20-Week Program by Deerfly Running (copy)

Transform Your Half Marathon Speed Into Marathon Success

Ready to break the 4-hour marathon barrier? This comprehensive 20-week training plan is specifically designed for runners who have conquered the half marathon distance and are ready to tackle their next big challenge.

Perfect for runners who:

• Have run a half marathon in 1:45-1:55 (demonstrating sub-4:00 marathon potential)
• Currently run 20-30 miles per week
• Want to train 4-5 days per week
• Are committed to a structured, science-based approach

What's Included

📋 Complete 20-Week Training Schedule

• Week-by-week breakdown with daily workouts
• Gradual progression from 27 to 60 miles per week
• 5 distinct training phases: Base Building → Strength → Marathon Pace Development → Peak → Taper

🏃‍♀️ Comprehensive Movement Routines

• Pre-run dynamic warm-up sequences (5-8 minutes)
• Post-run static stretching routines (10-15 minutes)
• Injury prevention focus with detailed instructions

🎯 Precise Pace Guidelines

• Scientifically calculated training zones
• Easy, tempo, interval, and marathon pace targets
• Flexible guidelines that adapt to your current fitness

📊 Professional Format

• Clean, printable spreadsheet layout
• Color-coded phases and workout types
• Race strategy and nutrition guidance

Training Philosophy

This plan combines the best of proven training methodologies:

• Arthur Lydiard's Periodization: Progressive base building with peak timing
• Jack Daniels' Pace Zones: Scientifically-based training intensities
• Polarized Training: 80% easy running, 20% focused intensity
• Modern Recovery Science: Built-in recovery weeks and flexibility

Sample Week Structure

• Monday: Rest
• Tuesday: Easy run or workout day
• Wednesday: Speed/tempo workout
• Thursday: Easy run (optional for 4-day schedule)
• Friday: Rest
• Saturday: Easy run
• Sunday: Long run with marathon pace practice

What Makes This Plan Special

✅ Realistic Time Commitment: Designed for busy adults with 4-5 training days ✅ Injury Prevention Focus: Comprehensive warm-up and stretching routines ✅ Proven Methodology: Based on decades of successful training science ✅ Flexibility Built-In: Adaptable to weather, schedule, and life circumstances ✅ Professional Presentation: Clean, branded format you'll be proud to follow

Race Day Strategy Included

• Mile-by-mile pacing recommendations
• Fueling and hydration protocols
• Mental preparation techniques
• Taper guidelines for peak performance