Looking to run a sub 4:30 Marathon? This 20 week plan will get you across the line. A 4:30 marathon is approximately 10:00 Min/Mile. To break 4:30, you should eventually be capable of a sub-2:05 Half Marathon (9:30min/mile) and sub-55:00 10K (approx 8.50 Min/Mile). Right now, you should be used to running around 20 miles each week, and do at least three runs a week. Easy – Easy runs should be done 30 seconds to one minute per mile slower than your marathon goal pace. Long run – Much like an easy run, this is a long, slow distance run that will build your endurance. Run at an easy pace; you should be able to hold a conversation. This should be 30 seconds to one minute per mile slower than your goal pace. Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. If you’ve missed four weeks or more, our best advice is to postpone your marathon, as it’s unlikely you’ll be able to get the time you want. If you’ve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success. If you are coming back from injury, spend a week or two gradually increasing your training volume. Bespoke Online Coaching also available: https://www.sweetspottraining.co.uk/online-running-coach
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