Marathon Handbook Level 4: 4hr-4hr30

This is a 16 week programme designed to help you smash your Marathon goals. On this Level 4 plan you will have 4 runs & 2 strength sessions per week. This plan has been designed for runners looking to run between 4 hours and 4 hours 30 minutes in their target marathon race.
 
Mike Trees (Head Coach)
“The marathon is an event I never formally ran at my peak as a runner, though I did run it as part of the Ironman triathlon when I was a professional triathlete. Now as I near 60, I have the marathon in my sites again,  so I’m also following the same training programme you will be be going through. Building enough endurance is key, while not over training is also a must! Learning to balance your nutrition and hydration adds another complexity to the event, but if you get it all right, the satisfaction of completing the marathon is immense. It is often said the marathon doesn’t start until the 35km mark, when many runners hit the wall. So follow this plan carefully, prepare well and you will push through the wall to achieve your personal goal. 
GOOD LUCK! “