Train For Your Marathon Week 4
“If it doesn’t challenge you, it won’t change you.” - Fred DeVito
Week 4 of Your Marathon Training: Building Strength and Confidence
So here you are—week four! Whether you’re lacing up running shoes for the first time or chasing a personal best, this is where the magic begins to feel real. By now, you’re not just thinking about the finish line; you’re laying the foundation to get there. Let’s make this week count by focusing on progress, injury prevention, and the confidence that grows with each step.
For the First-Time Runner: Turning Walks into Runs
You’re four weeks in, and if you’ve been sticking to the program, you’re already noticing changes—better stamina, a clearer mind, and maybe a new appreciation for that post-run glow. Here’s the focus for week four: adding consistency and gently increasing intensity.
Your Week 4 Plan:
• Walk-Run Sessions: Stick to three sessions this week. Start with a brisk 5-minute walk to warm up, then alternate 2 minutes of running with 3 minutes of walking for a total of 25–30 minutes. Cool down with another 5-minute walk.
• Stretching Routine: After every session, stretch those hamstrings, calves, and hip flexors. Don’t skip this—it’s your insurance policy against soreness and injury.
• Cross-Training Day: Add one day of low-impact movement—yoga, swimming, or even a leisurely bike ride. It’s all about keeping your body moving without overdoing it.
• Rest Days: Yes, you need them. Take two full days off this week. Your body rebuilds stronger on these days.
Nutrition Tip for Beginners:
Your body needs fuel for this new level of activity. Focus on whole grains, lean proteins, and healthy fats. Start hydrating more consistently throughout the day, and consider adding a small pre-run snack like a banana or handful of nuts.
Gary’s Pep Talk:
Remember, this isn’t about speed. This is about showing up and proving to yourself that you can do this. Every time you choose to lace up instead of sitting down, you’re winning. The marathon might feel far away now, but trust the process. Brick by brick, step by step, you’re building something incredible.
For the Experienced Runner: Shaving Time Off Your PR
So, you’ve done this before. You know the grind, the joy, and maybe even the pain. But this time, it’s about something bigger: improving your personal best. Week four is where we refine the basics while pushing boundaries.
Your Week 4 Plan:
• Speed Intervals: Add one session of interval training. After a 10-minute warm-up jog, alternate 1 minute of hard effort (think 80–90% of your max effort) with 2 minutes of easy jogging. Repeat 6–8 times, followed by a 10-minute cooldown jog.
• Long Run: This week’s long run should be 5–7 miles, depending on your base fitness. Run at a conversational pace to build endurance.
• Strength Training: Dedicate one day to a strength workout. Focus on core exercises (planks, side planks), leg strength (lunges, squats), and flexibility to improve your running form and resilience.
• Stretching and Mobility: After every run, spend 10–15 minutes stretching. Add foam rolling to loosen tight muscles, especially quads, IT bands, and calves.
• Rest Days: Take one full day off and one active recovery day, like walking or gentle yoga. Recovery isn’t optional—it’s where your gains happen.
Nutrition Tip for Seasoned Runners:
Dial in your nutrition by experimenting with pre-run and post-run fueling. Start incorporating energy gels or chews during your long runs to simulate race-day nutrition. Hydration is critical—monitor your water and electrolyte balance, especially after harder sessions.
Gary’s Pep Talk:
You’re not new to this, but that doesn’t mean it gets easier—it means you know how to push through. Remember why you’re chasing this goal. Each interval, each long run, is sharpening the edge that will cut through your old time. Keep going. You’re stronger than you think, and you’re just getting started.
Why Week 4 Matters for Everyone
Week four is about balance: pushing your limits without overdoing it, resting without feeling guilty, and feeding your body and mind with the right energy. It’s about trust—trusting the process, your body, and your commitment.
Whether you’re learning to love running for the first time or you’ve got your eyes on the prize of a new PR, week four is where you set the tone for the weeks to come. Lace up, get out there, and remember: every step you take is a step closer to becoming the runner you’re meant to be.
Let’s go crush it!