The 4-Hour Marathon: The Bulletproof Guide to Running A Sub 4-Hr Marathon

Description

The book that has now helped thousands of runners run a sub 4-hr marathon - *Revised and Expanded January 2019* '4-hour Marathon' gives you a focussed framework to prepare, train and complete a marathon in under four hours. Whether it's your first marathon or your fiftieth, the '4-hr marathon' method is designed to get you comfortably over the finish line in your target time. Comprehensive 20-week training plan. Includes distances, paces and detailed instructions on every workout to perform. Links are provided to download digital versions of the plan. Detailed chapters on the importance of pace, what your marathon pace strategy will be, and how to increase your current running speed using the Block Method Expert advice on gear - how to choose marathon shoes, packs, clothing, accessories - as well as nutrition and hydration. Detailed marathon preparation guide to ensure you get to the start line ready to kill it! The 20-week training programme included has been reverse-engineered from that 4-hr goal. No more nebulous goals, no more vague advice. This book presents one concentrated, proven method to achieve your marathon goals. Preface: Who This Book Is For Introduction Why Four Hours? The Importance of a Goal Chapter Summary – What’s Coming Up What to Expect Chapter 1: The 4-hr Method Marathon Pace: A Primer Why Even Splits Is the Goal The 4-Hr Marathon Target Pace How to Train Towards the 4-hr Pace Pick A Fast Marathon Course Chapter 2: Training Getting to the 4-hr Pace The Block Method for Improving Speed Types of Training Run Training Cross Training Chapter 3: The 4-hr Marathon Training Plan Why 20 Weeks? Some Practical Notes on The Training Plan The 20-Week Training Plan Chapter 4: Shoes & Gear Choosing Running Shoes Running Socks Running Shirts Running Shorts Running Pack Hats Sunglasses Chapter 5: Nutrition and Hydration Nutrition and Fuelling Hydration Chapter 6: Before the Marathon Four Weeks Before the Marathon One Week Before the Marathon The Day Before The Morning of the Race Chapter 7: During the Marathon Chapter 8: After the Marathon Chapter 9: Conclusion Appendix – Block Method Sample Appendix – Training Plan 4-hr Marathon Plan – 20 weeks – miles 4-hr Marathon Plan – 20 weeks – km