The 4-Hour Marathon: The Bulletproof Guide to Running A Sub 4-Hr Marathon

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