Marathon
Sub-4 Hours
Target pace: 5:41/km. The most famous psychological barrier in the popular marathon.
The 4-hour barrier.
Completing a marathon in less than 4 hours is the goal of thousands of amateur runners. It means maintaining an average pace of 5:41/km for 42.195km — a feat that requires months of specific preparation.
Required VDOT: approximately 43. If you run 5km around 24-25 minutes or 10km in 51-53 minutes, you have the aerobic base for the sub-4 marathon.
Verifique se você tem a base para o sub-4h
VDOT 43+ é necessário — descubra o seu em menos de 1 minuto.
Training paces for sub-4h.
Aerobic base. 70-80% of workouts.
Specific marathon workouts.
Threshold. 25-35 min continuous.
30-35km at peak preparation.
Sub-4h training pillars.
The long run
The most important workout. Reach 30-32km 3-4 weeks before the race. Easy to moderate pace — not at marathon pace.
Tempo runs
25-35 minutes at 5:15-5:25/km. Develops the anaerobic threshold needed to sustain marathon pace.
Weekly volume
Peak between 60-80km/week. 4-5 workouts. Gradual progression over 16-20 weeks.
Taper (reduction)
3 weeks of progressive volume reduction before the race. Fundamental to arrive rested.
Planos de Maratona.
Além da Maratona
Abner Santana
Desafio Maratona do Rio
Magic Training
Emile Cairess - Maratona
Renato Canova
Planos mais escolhidos. Comece hoje.
5 Km - Hal Higdon
Hal Higdon
Meia Maratona Daniels
Jack Daniels
5km Iniciante - Método Polarizado Seiler
Stephen Seiler
Treinos personalizados. Para seu objetivo.
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월간
- 144개 이상의 러닝 플랜 접근
- VDOT 페이스 계산기
- 스마트워치 가이드 운동
- Garmin, Polar & Strava
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