In-Between Races Plan - L4

(5)

£7⁰⁰ GBP

Plan

Plan Only Plan + Strength Routine

Product variants

About this plan

I’ve designed this for anyone who has recently run a race and is looking to maintain some structure in their training while keeping their running fun before heading into a new dedicated training block for your next goal race.

There are three separate blocks of training that last four weeks each, so you can train for 4 weeks, 8 weeks or 12 weeks using the full plan.

Pace chart included so you know exactly how fast your runs should be.

Full glossary of terms so you'll always know what to do.

Loads of tips each week so you can learn along the way and stay motivated!

Plan Details / Who is this for?

The smallest week is 36 miles / 58km.

The biggest week is 42 miles / 68km.

There are five runs each week.

The plan has both miles and kilometres.

12 weeks in length, with three separate '4 week' blocks, so you can easily do 4, 8 or 12 weeks of training.

Suited to someone with current 5k fitness of between 16-21 minutes.

Optional Strength Routine Add On

The 'Plan + Strength Routine' option includes the full plan plus 3 integrated "at home" strength routines with warm up and cool down exercises.

Beginner friendly and easy to follow.

No equipment necessary.

Frequently Asked Questions

Are the training plans in miles or kilometers?

We have written the training plans in both miles and kms, both of which are included in the PDF file so you can refer to whichever one suits you.

The pace charts are also in miles and km's too.

How will I receive my plan?

You will receive an email with a link to download your plan straight after purchase.

You can also click a link on the checkout success page.

This will download the PDF file to your computer, tablet or phone.

What format do the training plans come in?

The plans are a downloadable PDF file which you can view on any device or print off.

You will be emailed the link to download your plan.

Please note the plan can only be downloaded a maximum of 5 times.

I feel I am in between two training plans, which one should I go for?

Each plan gives the number of days of training per week, so we’d advise going for the one which best fits in with your current lifestyle and commitments.

Also consider the number of miles or km's for the first week and peak week and compare that figure to where you are currently.

The best success will come from following a plan that is achievable given your lifestyle and current fitness.

Great in between

I've been doing this plan since about 4 weeks ago while targetting sub 5 hour for my next marathon. So far so great, my body responded well to the menu and feel strong for my next week marathon.

Excellent plan

Absolutely love this plan! Just what I needed to help with a bit of motivation and guidance when not in a dedicated race plan phase. The plan is very well explained, laid out and has everything you need to get it done!
Unfortunately, I have only been able to use it for a couple of weeks so far as I've an annoying niggling injury (was present before I started the plan) and I need to take care of it.
Can't wait to get back to the plan soon!
Thanks Ben!

In-Between Races - L4

Fantastic

The In Between plan has worked really well for me in between my races and has helped me to keep focussed. I can highly recommend them. Well done Ben, keep up the great work 👍🏻

Awesome

I have used the Half Marathon L4 and Marathon L3 plans this year and found that they helped me achieve my goals. The In Between L4 plan looks great and will help me stay motivated by introducing some great variation over the winter months, before I start to look at next year’s target races. I can’t recommend the plans enough. You can look at what your overall aims are, taking into account your current ability and have the confidence that you can and will continue to improve. A big thank you from me!!

Great in between

I've been doing this plan since about 4 weeks ago while targetting sub 5 hour for my next marathon. So far so great, my body responded well to the menu and feel strong for my next week marathon.

Excellent plan

In-Between Races - L4

Fantastic

The In Between plan has worked really well for me in between my races and has helped me to keep focussed. I can highly recommend them. Well done Ben, keep up the great work 👍🏻

Awesome

Fantastic!

Very lightweight, comfortable, love the color, long sleeves to keep the winter cold off your arms. Great product and arrived in super fast time.

A Perfect top for Athens

I've just run Athens Marathon, and helped pace a friend to get her a sub 5hr. I wanted a replacement Elite top, to replace the previous B.P. tops I have, and this was perfect. Nearly5hrs on our feet in 20°c Greec heat, and i finished feeling fresh as a daisy. I didnt over heat, and look cool 😎.
I would highly recommend one of Ben's Elite / Soar tops to anyone .

Getting it done in New Zealand!

The perfect hat. Super breathable and comfortable. Will be wearing it at the Queenstown Marathon on Saturday.

Very nice and got noticed

This top is perfect for what I was looking for. When I wore it the first time a person in my running group spotted it was from Ben Parkes too because he also follows the YouTube channel and it matches so well with my novablast 4 baby blue runners.

Excited to try this plan

I used the L3 plan for my last marathon and got a new pb using it - it definitely suited me. I'm very much looking forward to trying this L4 plan. The intensity and mileage is just what I am looking for. Easy to read and follow, with suggested paces. Great value price as well, can't really go wrong.

Green L/S Running Tee

Great looking and feeling top. Wore it on my 10km run and it's a colour that sticks out from the crowd so family members could see me coming.
Also fairly priced with different unique designs to what the rest of the crowd is wearing.
Also loved the personal thank you message from Sheri, Big up to mummzy Ben loved that. Happy to support the business and will purchase again in the near future.

We all need it

Nice and comfortable. Love the pattern. Everyone should’ve at least one in the wardrobe.

100k Success!

I used this plan for my 2024 Javelina Jundred 100k race and completed the race! I felt really well prepared, but not overtrained. I didn't feel like I was dying during the plan's long runs, and was able to recover quickly after each one to start fresh each week. I felt like it was easy to move days around to fit my schedule too, which is helpful! I'm a back-of-the-middle-of-the-pack runner and this worked for me!

Best plan out there!

I have been following Ben for ages on YouTube and always enjoyed his content - he's my absolute favourite channel. Since I was looking for a well-structured training plan for my next marathon the decision was fairly easy :) I am only on week two of the plan, but here are my first thoughts. I enjoy that the plan is manageable and also weaves in strenght training, which I has always been a struggle for me to include into my week. The build up to a higher weekly mileage is slow and you also get deload weeks. I also love about the plan, that it comes with explanations on what to expect in a week and what the focus is. This motivates me. The longruns are structured and have you run easy and marathon pace. This is not only great for getting used to running the race pace on tired legs, but also breaks up a longer distance in chunks and is thus easier on the mind. And lastly the price is great: You get a lot of bang for your buck.

Another happy runner- update

coming back to comment that I used this plan again while training for a 100 mile attempt (part of a 30 hour race). I successfully completed 100 miles (in under 25 hours) and again, my recovery has been fairly smooth. Because I was aiming for higher than 100k, I did all the higher end volumes for runs with a range, and instead of just 10 minute warm up/cool downs, I always did 2 miles warm up/cool down. I would still love to see an actual 100 mile training plan, but all my internet researching said that at that distance the plans don't include significantly more mileage, so I felt okay with this. Thanks Ben, for a well thought out and clearly presented plan!