To break 4:30 hr you should eventually be capable of a 2:05 half marathon and a sub 55:00 min 10 km and should be running at least 30 kms per week and do at least 3 runs a week

The workouts have indicated pace times or overall rime to assist. With a rest day on a Monday and a Friday and the long run on the Sunday. The plan is to start on a Monday,

Prior to starting you need to know your lactate threshold pace and need to input this into your athlete zones for pace and the PZI (10) for calculating the relevant zones. Refer to the notes in the plan.

Once calculated stay within the pace ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.

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By the end of the 16 weeks you will have excellent base fitness and be ready to race your A-priority marathon race.