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.
Author(s): Watson, Thomas
Edition: revised+expanded
Year: 2017
Language: English
Commentary: The Bulletproof Guide to Running A Sub 4-Hr Marathon , revised+expanded
Pages: 129
Tags: The Bulletproof Guide to Running A Sub 4-Hr Marathon , revised+expanded
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
