The 4-Hour Marathon: The Bulletproof Guide to Running A Sub 4-Hr Marathon [revised+expanded]
The book that has now helped thousands of runners run a sub 4-hr marathon - *Revised and Expanded January 2019* '4-
495 90 2MB
English Pages 129 Year 2017
Table of contents :
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
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
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- Guide to Running A Sub 4-Hr Marathon revised+expanded
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