Plans, paces & PBs Settle and recover
Establish a sustainable weekly routine and take the first recovery week.
Marathon Training Plan
Sub 4:15 Hour Marathon Training Plan
Sub 4:15 marathon essentials
What pace do you need for a sub 4:15 marathon?
Exactly 4:15:00 requires about 6:03/km · 9:44/mile. This plan uses 6:00/km · 9:39/mile as a controlled race target, leaving a small margin. The real work is building the endurance to sustain it over 42.195 km.
- Race threshold
- 6:03/km · 9:44/mile
- Rounded pace for exactly 4:15:00.
- Plan race target
- 6:00/km · 9:39/mile
- Around 4:13:10 with even pacing.
- Training period
- 18 weeks · 5 runs/week
- Recovery weeks 4, 8, 12; three-week taper.
- Weekly mileage
- 22 → 40 miles
- 35 → 64 km. Longest run up to 19 miles / 30.6 km.
Suggested race checkpoints
Even pacing at 6:00/km · 9:39/mile. Check official course markers and avoid banking time early.
5 km30:00
10 km1:00:00
Halfway2:06:35
30 km3:00:00
Finish4:13:10
Shape of the plan
Build towards race day.
18 weeks of purposeful progression. Recovery and tapering are part of the training.
Build endurance
Extend the long sessions, practise fuel and absorb the work with planned lighter weeks.
Peak and rehearse
Complete the longest run and final controlled race rehearsal.
Taper and race
Reduce training, keep a familiar rhythm and arrive with fresh legs.
Week by week
Sub 4:15 Hour Marathon Training Plan
All distances include warm-ups, cool-downs and recoveries. Shorten runs when needed; do not make up missed mileage.
Week 1
Settle into the routine
Weekly total: 22 miles / 35.4 km. Keep easy running conversational and protect recovery.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
9 miles / 14.5 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 2
Build easy endurance
Weekly total: 24 miles / 38.6 km. Keep easy running conversational and protect recovery.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
10 miles / 16.1 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 3
Introduce race rhythm
Weekly total: 26 miles / 41.8 km. Keep easy running conversational and protect recovery.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Marathon pace Breakthrough
5 miles / 8 km including marathon pace
1 mile easy, 2 miles at marathon pace, 2 miles easy. All warm-up and cool-down mileage is included.
Marathon sections: 6:00/km / 9:39/mile
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
11 miles / 17.7 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 4
Recover and absorb
Weekly total: 21 miles / 33.8 km. Recovery week: absorb the previous work.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
8 miles / 12.9 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 5
Extend your endurance
Weekly total: 27 miles / 43.5 km. Keep easy running conversational and protect recovery.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Easy run Breakeven
5 miles / 8 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
12 miles / 19.3 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 6
Practise marathon pace
Weekly total: 30 miles / 48.3 km. Keep easy running conversational and protect recovery.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
5 miles / 8 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Marathon pace Breakthrough
5 miles / 8 km including marathon pace
1 mile easy, 3 miles at marathon pace, 1 mile easy. All warm-up and cool-down mileage is included.
Marathon sections: 6:00/km / 9:39/mile
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
13 miles / 20.9 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 7
Build time on feet
Weekly total: 32 miles / 51.5 km. Keep easy running conversational and protect recovery.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
5 miles / 8 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Easy run Breakeven
6 miles / 9.7 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
14 miles / 22.5 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 8
Recover and reset
Weekly total: 24 miles / 38.6 km. Recovery week: absorb the previous work.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
10 miles / 16.1 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 9
Strengthen the aerobic base
Weekly total: 34 miles / 54.7 km. Keep easy running conversational and protect recovery.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
6 miles / 9.7 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Easy run Breakeven
6 miles / 9.7 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
15 miles / 24.1 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 10
Hold your rhythm
Weekly total: 35 miles / 56.3 km. Keep easy running conversational and protect recovery.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
6 miles / 9.7 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Marathon pace Breakthrough
6 miles / 9.7 km including marathon pace
1 mile easy, 3 miles at marathon pace, 2 miles easy. All warm-up and cool-down mileage is included.
Marathon sections: 6:00/km / 9:39/mile
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
16 miles / 25.7 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 11
Rehearse the long run
Weekly total: 37 miles / 59.5 km. Keep easy running conversational and protect recovery.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
6 miles / 9.7 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Easy run Breakeven
7 miles / 11.3 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakthrough
17 miles / 27.4 km including marathon pace
12 miles easy, 3 miles at marathon pace, 2 miles easy. Practise race-day fuel. If effort rises or fatigue is high, run the whole session easy or shorten it.
Marathon sections: 6:00/km / 9:39/mile; remainder easy
Week 12
Freshen up
Weekly total: 28 miles / 45.1 km. Recovery week: absorb the previous work.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
5 miles / 8 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Easy run Breakeven
5 miles / 8 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
12 miles / 19.3 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 13
Build the final endurance
Weekly total: 39 miles / 62.8 km. Keep easy running conversational and protect recovery.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
7 miles / 11.3 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Marathon pace Breakthrough
7 miles / 11.3 km including marathon pace
1 mile easy, 4 miles at marathon pace, 2 miles easy. All warm-up and cool-down mileage is included.
Marathon sections: 6:00/km / 9:39/mile
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
18 miles / 29 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 14
Peak with control
Weekly total: 40 miles / 64.4 km. Keep easy running conversational and protect recovery.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
7 miles / 11.3 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Easy run Breakeven
7 miles / 11.3 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
19 miles / 30.6 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 15
Final controlled rehearsal
Weekly total: 33 miles / 53.1 km. Keep easy running conversational and protect recovery.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
5 miles / 8 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Easy run Breakeven
6 miles / 9.7 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakthrough
15 miles / 24.1 km including marathon pace
10 miles easy, 3 miles at marathon pace, 2 miles easy. Practise race-day fuel. If effort rises or fatigue is high, run the whole session easy or shorten it.
Marathon sections: 6:00/km / 9:39/mile; remainder easy
Week 16
Begin the taper
Weekly total: 25 miles / 40.2 km. Taper: reduce mileage and arrive rested.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Marathon pace Breakthrough
4 miles / 6.4 km including marathon pace
1 mile easy, 2 miles at marathon pace, 1 mile easy. All warm-up and cool-down mileage is included. Finish comfortable; no fitness test.
Marathon sections: 6:00/km / 9:39/mile
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
11 miles / 17.7 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 17
Keep the legs moving
Weekly total: 19 miles / 30.6 km. Taper: reduce mileage and arrive rested.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational aerobic running. Optional short familiar strength work afterwards; reduce this during the taper.
Effort first; adjust for hills, heat and fatigue
Thursday
Marathon pace Breakthrough
3 miles / 4.8 km including marathon pace
1 mile easy, 1 miles at marathon pace, 1 mile easy. All warm-up and cool-down mileage is included. Finish comfortable; no fitness test.
Marathon sections: 6:00/km / 9:39/mile
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
2 miles / 3.2 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Long run Breakeven
8 miles / 12.9 km easy long run
Conversational effort. Practise breakfast, fuel and drinks. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; brief walk breaks for fuel are fine
Week 18
Race week
Weekly total: 35.2 miles / 56.7 km including the marathon. Taper: reduce mileage and arrive rested.
Monday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep the easy day easy.
Effort first; adjust for hills, heat and fatigue
Wednesday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Thursday
Marathon pace Breakthrough
4 miles / 6.4 km including marathon pace
1 mile easy, 2 miles at marathon pace, 1 mile easy. All warm-up and cool-down mileage is included. Finish comfortable; no fitness test.
Marathon sections: 6:00/km / 9:39/mile
Friday
Rest Recovery
Rest day
Rest or gentle mobility. Avoid making up missed mileage.
Saturday
Easy run Breakeven
2 miles / 3.2 km easy
Keep this easy before Sunday. In race week it is an optional shakeout.
Effort first; adjust for hills, heat and fatigue
Sunday
Race Breakthrough
Marathon: 26.2 miles / 42.195 km
Start controlled and settle towards 6:00/km / 9:39/mile. Follow your practised fuelling strategy, use official markers and adjust the goal for conditions.
6:00/km / 9:39/mile
Session guide and training paces
Know the purpose of each run.
Easy running supports the demanding sessions. A faster run only helps if you recover from it.
6:03/km / 9:44/mile
Rounded average for exactly 4:15:00 over 42.195 km.
6:00/km / 9:39/mile
An even average gives about 4:13:10. A modest margin, not permission to start too fast.
Conversational effort
Use current fitness and effort, rather than forcing an easy pace from your target. Slow down for heat, hills and fatigue.
Build your endurance
This is a 5-day running week with an explicit mileage progression.
Easy and medium runsMost running stays conversational. Medium runs build aerobic support; avoid adding unplanned intensity.
Long runsBuild towards up to 19 miles / 30.6 km, subject to a practical time cap around three hours. Shortening a long run reduces that week's mileage. Never run faster to fit the distance in.
Recovery and strengthRest on the marked days. Put short familiar strength work after an easy run; avoid soreness before the long run.
Practise your race
A marathon-pace long run replaces the midweek quality session that week.
Marathon rhythmUse 6:00/km / 9:39/mile for the specified sections only. Warm-ups, recoveries and cool-downs are included in the daily total.
Fuelling rehearsalPractise breakfast, drinks and regular fuel during long runs. Check carbohydrate per serving and test the actual products available at your race. Race day is not the time to try something new.
Taper and pacingReduce volume over the final three weeks. Start the race controlled, check official course markers and adjust for conditions. A small pace margin does not mean banking time early.
Fit the plan around your week
- Count back 18 weeks from your Sunday marathon. This is a complete build, not a short block to repeat.
- Start only when the 22 miles / 35.4 km weekly base and 9 miles / 14.5 km long run are comfortable. Recent race speed alone is not enough.
- 5 weekly running days are prescribed in the build. All warm-ups, recoveries and cool-downs count within the listed distance.
- Move days while keeping recovery before quality sessions and the long run. Never squeeze missed sessions together.
- Practise fuel and drinks early, shorten sessions when recovery suffers and adjust your race target if marathon pace is becoming a hard effort.
- After a missed week, return at a manageable earlier load. After a longer interruption, reassess the target and race date. Stop if pain worsens or changes your stride.
Quick Answers
Marathon training plan questions
Clear answers on pace, readiness and how to adapt the plan without mangling its purpose.
Am I ready for this sub 4:15 marathon plan?
Already running consistently around 22 miles / 35.4 km a week, comfortable with 9 miles / 14.5 km in one run, and able to sustain 5 running days. A recent half marathon around 1:57 is a useful speed indicator, but does not guarantee this marathon target.
Can I repeat the four-week block?
No. This is a 18-week progression ending on race day. Recovery weeks sit within the build, followed by a final taper. Count backwards from your race to find the starting date.
Do I need to run the full marathon in training?
No. This plan builds towards up to 19 miles / 30.6 km. Use around 3 hours as a practical cap if the full distance would take substantially longer. Shortening a run reduces that week's mileage; do not run faster to fit it in.
Should all my runs be at marathon pace?
No. Most runs are conversational. Marathon pace appears only in selected sessions; warm-ups and cool-downs remain easy. Use current fitness and effort to set easy pace.
What if I miss training?
Do not cram missed sessions into the next week. After a week away, return at a manageable earlier load. A longer interruption may require a more conservative target or a different race date.
Is this plan available in the iPhone app?
This marathon plan is currently available on the website and as a free PDF or email copy. App support will follow separately.