Standfirst: 16-week Sub-4:30 schedule
Issue date: Feb-May01
A 4:30 marathon is approximately 10:00 per mile. To break 4:30, you should eventually be capable of a sub-2:00
half-marathon (9:00 per mile) and sub-53:00 10K (8:30 per mile). Right now, you should be used to running for 20-30
minutes four or five times a week.
For The Month ...