For core sessions check out, Tom Craggs, Mission Marathon Training Plan: sub-4:30 hours.
A 4:30 marathon is approximately 10:00mins/mile for the entire course. To break 4:30, you should be capable of running a sub-2:00 half marathon and a sub-53:00 10K.
Each week will include easy, long, tempo and speed runs as well as core sessions, rest days and optional cross-training.
The training plans will be published here in four-weekly blocks and can be saved onto your desktop or mobile device as an image. So bookmark this page and stay on track with us, right through to the finish line.
Weeks 1 - 4
The initial weeks of training involve building good habits and consistency in training. Listen to any aches and pains, take appropriate rest and sleep well to help your body gradually adapt to the training load.
If you miss a training session though injury, illness or general life getting in the way, prioritise your long run that week. Consider replacing the interval session with cross training such as elliptical training, bike or aqua-jogging.
For core sessions check out How to run a sub-2 hour half marathon and Train for a sub-1:25 half marathon. Plus, a runner's stretching routine Sub 4:30 marathon training plan.
Weeks 5 - 8
Weeks 9 - 12
Weeks 13 - 16
Join the marathon journey with #MissionMarathon and New Balance. We’ll be sharing advice, training plans, strength workouts and first looks at New Balance kit to get you to the start line ready to go
