Plans, paces & PBs Settle and recover
Establish the weekly routine, introduce race rhythm and take the first recovery week.
Marathon Training Plan
Sub 4 Hour Marathon Training Plan
Sub-4 marathon essentials
What pace do you need for a sub-4-hour marathon?
Exactly four hours requires about 5:41/km or 9:09/mile. This plan uses 5:38/km (9:04/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
- 5:41/km · 9:09/mile
- Rounded pace for exactly 4:00:00.
- Plan race target
- 5:38/km · 9:04/mile
- Around 3:57:42 with even pacing.
- Training period
- 18 weeks · 5 runs/week
- Recovery weeks 4, 8 and 12; three-week taper.
- Weekly mileage
- 24 → 44 miles
- 39 → 71 km. Longest run up to 20 miles / 32 km.
Suggested race checkpoints
Even pacing at 5:38/km. Check official course markers and avoid banking time early.
5 km28:10
10 km56:20
Halfway1:58:51
30 km2:49:00
Finish3:57:42
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 runs, practise fuel and absorb the work with planned lighter weeks.
Peak and rehearse
Complete the longest run and final controlled marathon-pace rehearsal.
Taper and race
Reduce mileage, retain a little race rhythm and arrive with fresh legs.
Week by week
Your sub-4 marathon schedule
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: 24 miles / 38.6 km. Build consistency while keeping easy days easy.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Easy run Breakeven
4 miles / 6.4 km easy
All easy. Finish relaxed; this week is about settling into five running days.
Conversational effort
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
10 miles / 16.1 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 2
Build easy endurance
Weekly total: 26 miles / 41.8 km. Build consistency while keeping easy days easy.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
5 miles / 8 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Easy run Breakeven
4 miles / 6.4 km easy
All easy. If feeling fresh, include 4 x 20-second relaxed strides with at least 60 seconds easy between them.
Conversational effort
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
11 miles / 17.7 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 3
Find marathon rhythm
Weekly total: 28 miles / 45.1 km. Build consistency while keeping easy days easy.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
5 miles / 8 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Marathon pace Breakthrough
4 miles / 6.4 km including marathon pace
1 mile easy, 2 miles at marathon pace, 1 mile easy.
Marathon sections: 5:38/km / 9:04/mile; warm-up and cool-down easy
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
12 miles / 19.3 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 4
Recover and absorb
Weekly total: 23 miles / 37 km. Recovery week: let the previous training settle.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Easy run Breakeven
4 miles / 6.4 km easy
All easy. Reduce effort as well as mileage this week.
Conversational effort
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
9 miles / 14.5 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 5
Extend the long run
Weekly total: 30 miles / 48.3 km. Build consistency while keeping easy days easy.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
5 miles / 8 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Easy run Breakeven
5 miles / 8 km easy
All easy. If feeling fresh, include 4 x 20-second relaxed strides with full easy recovery.
Conversational effort
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
13 miles / 20.9 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 6
Add controlled pace work
Weekly total: 32 miles / 51.5 km. Build consistency while keeping easy days easy.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
6 miles / 9.7 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Marathon pace Breakthrough
5 miles / 8 km including marathon pace
1 mile easy, 3 miles at marathon pace, 1 mile easy.
Marathon sections: 5:38/km / 9:04/mile; warm-up and cool-down easy
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
14 miles / 22.5 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 7
Practise fuelling
Weekly total: 34 miles / 54.7 km. Build consistency while keeping easy days easy.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
6 miles / 9.7 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Easy run Breakeven
6 miles / 9.7 km easy
All easy. Keep the energy for Sunday rather than adding a second demanding session.
Conversational effort
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
15 miles / 24.1 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 8
Recover and reset
Weekly total: 27 miles / 43.5 km. Recovery week: let the previous training settle.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
5 miles / 8 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Easy run Breakeven
5 miles / 8 km easy
All easy. Take the lighter week even if you feel you could do more.
Conversational effort
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
11 miles / 17.7 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 9
Build marathon endurance
Weekly total: 36 miles / 57.9 km. Build consistency while keeping easy days easy.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
7 miles / 11.3 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Marathon pace Breakthrough
6 miles / 9.7 km including marathon pace
1 mile easy, 4 miles at marathon pace, 1 mile easy.
Marathon sections: 5:38/km / 9:04/mile; warm-up and cool-down easy
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
16 miles / 25.7 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 10
Hold your rhythm
Weekly total: 38 miles / 61.2 km. Build consistency while keeping easy days easy.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
5 miles / 8 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
7 miles / 11.3 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Easy run Breakeven
6 miles / 9.7 km easy
All easy. Keep Sunday controlled and protect recovery.
Conversational effort
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
17 miles / 27.4 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 11
Rehearse race pace
Weekly total: 40 miles / 64.4 km. Build consistency while keeping easy days easy.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
5 miles / 8 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
7 miles / 11.3 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Easy run Breakeven
7 miles / 11.3 km easy
All easy. Sunday contains this week's marathon-pace work.
Conversational effort
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakthrough
18 miles / 29 km including marathon pace
12 miles easy, 4 miles at marathon pace, 2 miles easy. Practise race-day fuelling. If effort drifts or fatigue is high, run the whole session easy or shorten it.
Marathon sections: 5:38/km / 9:04/mile; remainder easy
Week 12
Freshen up
Weekly total: 31 miles / 49.9 km. Recovery week: let the previous training settle.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
6 miles / 9.7 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Easy run Breakeven
5 miles / 8 km easy
All easy. Finish fresher than you started.
Conversational effort
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
13 miles / 20.9 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 13
Build the final endurance
Weekly total: 42 miles / 67.6 km. Build consistency while keeping easy days easy.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
5 miles / 8 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
7 miles / 11.3 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Marathon pace Breakthrough
7 miles / 11.3 km including marathon pace
1 mile easy, 5 miles at marathon pace, 1 mile easy.
Marathon sections: 5:38/km / 9:04/mile; warm-up and cool-down easy
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
19 miles / 30.6 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 14
Peak with control
Weekly total: 44 miles / 70.8 km. Build consistency while keeping easy days easy.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
5 miles / 8 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
8 miles / 12.9 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Easy run Breakeven
7 miles / 11.3 km easy
All easy. The longest run is this week's main session.
Conversational effort
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
20 miles / 32.2 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 15
Rehearse and consolidate
Weekly total: 35 miles / 56.3 km. Build consistency while keeping easy days easy.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
6 miles / 9.7 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Easy run Breakeven
6 miles / 9.7 km easy
All easy. Keep the legs fresh for the final race-pace rehearsal.
Conversational effort
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakthrough
16 miles / 25.7 km including marathon pace
10 miles easy, 4 miles at marathon pace, 2 miles easy. This is a controlled rehearsal, not a time trial. Finish easy and begin freshening up.
Marathon sections: 5:38/km / 9:04/mile; remainder easy
Week 16
Begin the taper
Weekly total: 28 miles / 45.1 km. Taper: reduce volume, keep a little race rhythm and arrive rested.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
5 miles / 8 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Marathon pace Breakthrough
4 miles / 6.4 km including marathon pace
1 mile easy, 2 miles at marathon pace, 1 mile easy.
Marathon sections: 5:38/km / 9:04/mile; warm-up and cool-down easy
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
12 miles / 19.3 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 17
Keep the legs moving
Weekly total: 20 miles / 32.2 km. Taper: reduce volume, keep a little race rhythm and arrive rested.
Monday
Rest Recovery
Rest day
Rest after the long run. Gentle walking or mobility is optional.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Easy run Breakeven
4 miles / 6.4 km easy
Conversational effort. Optional 15-20 minutes of familiar strength work afterwards; reduce this during the taper.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Thursday
Marathon pace Breakthrough
3 miles / 4.8 km including marathon pace
1 mile easy, 1 mile at marathon pace, 1 mile easy.
Marathon sections: 5:38/km / 9:04/mile; warm-up and cool-down easy
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
2 miles / 3.2 km easy
Conversational effort. Keep this genuinely easy before Sunday.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Long run Breakeven
8 miles / 12.9 km easy long run
Run at conversational effort and practise the breakfast, drinks and fuel you intend to use on race day. Shorten to around 3 hours if the prescribed distance would take substantially longer; do not speed up to fit it in.
Conversational effort; walk briefly for fuel if helpful
Week 18
Race week
Weekly total: 35.2 miles / 56.7 km including the marathon. Taper: reduce volume, keep a little race rhythm and arrive rested.
Monday
Rest Recovery
Rest day
Rest. Prepare your travel and race kit.
Tuesday
Easy run Breakeven
3 miles / 4.8 km easy
Conversational effort.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Wednesday
Rest Recovery
Rest day
Rest. No extra run to make up for the reduced mileage.
Thursday
Marathon pace Breakthrough
4 miles / 6.4 km including marathon pace
1 mile easy, 2 miles at marathon pace, 1 mile easy. Finish comfortable; no fitness tests.
Marathon sections: 5:38/km / 9:04/mile; warm-up and cool-down easy
Friday
Rest Recovery
Rest day
Rest. Avoid tiring cross-training or heavy strength work before the weekend.
Saturday
Easy run Breakeven
2 miles / 3.2 km easy
Conversational effort. Short shakeout only. Rest instead if that suits you better.
Effort first; typically 6:20-7:00/km / 10:12-11:16/mile
Sunday
Race Breakthrough
Marathon: 26.2 miles / 42.195 km
Start controlled. Settle towards 5:38/km using official course markers rather than chasing GPS distance. Use your practised fuelling strategy and adjust the goal for conditions or how you feel.
Target average: 5:38/km / 9:04/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.
5:41/km / 9:09/mile
Rounded average for exactly 4:00:00 over 42.195 km.
5:38/km / 9:04/mile
An even average of 5:38/km gives about 3:57:42. A modest margin, not permission to bank time early.
Conversational effort
Typically 6:20-7:00/km / 10:12-11:16/mile for a runner ready for this target. Run slower when heat, hills or fatigue require it. Use current fitness rather than forcing a goal-based easy pace.
Relaxed, quick and controlled
20 seconds with at least 60 seconds easy recovery. Never sprint; keep them within the day's total distance.
Build your endurance
Most of the schedule is deliberately easy. Consistency matters more than winning a training run.
Easy and medium runsKeep a conversational effort. Wednesday adds aerobic volume; it is not another tempo day.
Long runsProgress gradually, with shorter recovery weeks. For the longest easy runs, use around three hours as a practical cap if covering the full distance would take substantially longer. The listed mileage is a maximum, not a requirement to run faster.
Rest and strengthMonday and Friday are rest days. Optional familiar strength work can follow an easy run; avoid soreness before the long run and reduce it during the taper.
Practise marathon rhythm
Selected sessions rehearse race pace. A demanding long run replaces the midweek pace session that week.
Marathon-pace sectionsAim near 5:38/km / 9:04/mile only when controlled. Use the distances given; warm-ups and cool-downs are already included in the total.
Fuelling rehearsalStart practising fuel and drinks during the early long runs. Check carbohydrate per serving, take fuel regularly and test the actual products available at your race. Work towards a strategy you tolerate; race day is not the time to experiment.
Taper and race dayReduce mileage over the final three weeks, keep short touches of marathon pace and resist fitness tests. Use official distance markers to check progress and adjust for heat, hills or unusual fatigue.
Fit the plan around your week
- Count back 18 weeks from your Sunday race. This is a complete race-date build, not a four-week block to repeat.
- All session distances include warm-ups, cool-downs, strides and easy recoveries. Weekly totals show the full prescribed distance; shortening a long run reduces that total.
- Move days to suit your week while preserving recovery before quality sessions and the long run. Do not squeeze missed sessions together.
- After a missed week, resume conservatively at a manageable earlier load. After a longer interruption, reassess the target and race date rather than skipping ahead.
- If marathon pace becomes a hard effort, run easy and review the target. If pain changes your stride or worsens, stop and seek appropriate advice.
- Use the race-pace buffer for normal course and pacing variation, not a fast start. A time goal depends on endurance, conditions and consistent preparation.
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 marathon plan?
Established runners consistently covering around 25 miles / 40 km a week, comfortable with a 10-mile / 16-km long run and able to sustain five running days. A recent half marathon around 1:50 is a useful speed indicator, but endurance, recovery and training history matter too.
Can I repeat the four-week block?
No. This is an 18-week progression ending on race day. Recovery weeks sit within the build, followed by the 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 to a maximum of 20 miles / 32 km. Use around three hours as a practical cap for the longest easy runs 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.