We have the ideal 12 weeks programme to get you ready for sub 4h in Dublin Marathon
Remember: you don't necessarily have to follow it word to word. Everyone is differnt and adapts to running at different rate. If you find the going tough, than it's fine to reduce the distance a bit. Equally, if you find it too easy, feel free to increase your training intensity.
Never run if you are carrying an injury, it'll make only worse
If your body hasn't recovered from a previous training session, it's OK to have a rest day instead. "less is more in endurance running"
Don't forget to practice your Marathon Nutrition plan during your long runs
Best of luck in your preparation No1 Fitness Team
Program made by PTMariusz Triathlon Coach