If you don’t push yourself on the fast-paced training days, you’ll likely have trouble hitting your targets on race day. This is a challenging pace for many runners, but one that can be achieved with good training.Īs such, paying attention to pacing and intensity guidelines in this plan is key to helping you achieve success. Remember, a sub 4 hour marathon requires that you maintain a pace of 9 minutes and 9 seconds per mile – or less. Here are some other key notes: Run Pacing and Intensity You’ll find steady-state long runs, speed intervals, tempo runs, and hill workouts. There are several different types of running workouts in this plan. It includes 4 to 5 workouts per week to keep things manageable for your schedule, yet still help you achieve your goals. This plan is designed to help you get from a solid running base to peak marathon condition in 16 weeks. You should also have experience running at least 90 minutes consistently. You should be able to run 60 minutes comfortably at a 10 min/mile pace, and able to hold 30 minutes comfortably at a 9 min/mile pace. What level of fitness do I need to start?Īthletes should be regularly running for several months prior to starting this plan.
If you are a beginner and have a marathon on your bucket list, I recommend instead checking out our 20 week beginner marathon training plan. This is not a plan designed for beginner runners. The following plan is designed for a runner who has previously undertaken a 4+ hour marathon, or one who has a few half marathons under their belt and see the sub 4 hour marathon as a good target goal. I recommend you read it all first! 🙂 Who is this training plan for? You can always scroll down to access the downloadable version of this training plan! However, this post has a ton of helpful information about base fitness levels, workout descriptions, and other key info that will help the plan make sense. If you need personalized guidance or modifications to this plan, or other advanced level training, please reach out to him via his website or Instagram! Getting Started Info This plan was produced in partnership with Coach Jon Fearne of E3C. This sub 4 hour marathon training plan will help you hit that goal! A full marathon is something that less than 1% of the population has checked off their bucket list – and even fewer have ever achieved a finish time under 4 hours.
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