Beginning Marathon Program
Week 4

This is week 4 of our 11 week marathon program. Click here to go to the start of the program.

You're well on our way now to a successful marathon. If you're following the program correctly, you've already done a 15 mile run and we have 8 weeks to go. Just think how much stronger you all will be with a few more weeks of training.

Nothing special to this week. But that's because there is nothing special to running a successful marathon, except for consistent hard work.

Happy running!

And don't forget to email me any questions you may have at weldonjohnson@letsrun.com.

Day	Training	Total mileage
1	Off-Day. You earned it! Recovery the day after a hard/long run is essential.	0
2	Easy run of 4.5-5 miles or 45-50 minutes.	4.5
3	Off	0
4	45-50 minutes total. 10 minute warm-up Then do some strides (3-4) to get your body loose for the tempo run. The tempo run should be for 25 minutes continuous (last week was 20 minutes). Start conservatively and then pick it up the last 10 minutes. Do a 10 minute cool down with 3-4 strides.	4-5
5	Optional run (30-40 minutes).	3-4 optional
6	Off (if you like to run on both days on the weekend, you could move day 5 here)	optional
7	Long run. 11-12 miles, no longer than 2 hours. As always, be sure to drink lots of fluids during the run.	11-12

Click here to go back to week 3
Click here for week5