A 4-hr marathon is a very common goal for runners – here is our training plan to achieve that goal.

It just so happens that the average marathon time is somewhere between four and five hours.   This has meant that the 4-hr mark is a significant barrier many marathoners strive to break through.

I wrote an earlier post on How To Run A Sub 4-hr Marathon, now in this post I’ll discuss and share a 5 month training plan to follow in order to beat the 4-hr clock.

marathonplan

Who Is It For?:   This plan is designed for ruunners who have established an initial running base, or have an existing good fitness level – and want to beat the 4hr time.

How Long?: Five months (20weeks).

Description: The plan focusses on developing a strong running base, while increasing mileage.  This plan has higher weekly mileages than the other novice plans, in order to strengthen the running base which helps with running a consistent pace during your marathon.

Note that all ‘typical’ runs are designed to be run at the 4hr marathon pace (9:09min/mile, or 5:41min/km).

One day of speedwork has been included.

4-hr Marathon Training Plan – in Miles

WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest Day 4 mile typical run 45min speed work 1hr cross-training 4 mile typical run Rest Day Long Slow Run – 6 miles
2 Rest Day 4 mile typical run 45min speed work 1hr cross-training 4 mile typical run Rest Day Long Slow Run – 7 miles
3 Rest Day 4 mile typical run 45min speed work 1hr cross-training 4 mile typical run Rest Day Long Slow Run – 8 miles
4 Rest Day 4 mile typical run 45min speed work 1hr cross-training 4 mile typical run Rest Day Long Slow Run – 8 miles
5 Rest Day 5 mile typical run 45min speed work 1hr cross-training 5 mile typical run Rest Day Long Slow Run – 9 miles
6 Rest Day 5 mile typical run 45min speed work 1hr cross-training 5 mile typical run Rest Day Long Slow Run – 10 miles
7 Rest Day 5 mile typical run 45min speed work 1hr cross-training 5 mile typical run Rest Day Long Slow Run – 12 miles
8 Rest Day 5 mile typical run 45min speed work 1hr cross-training 5 mile typical run Rest Day Long Slow Run – 13 miles
9 Rest Day 6  mile typical run 45min speed work 1hr cross-training 6  mile typical run Rest Day Long Slow Run – 14 miles
10 Rest Day 6  mile typical run 1hr speed work 1hr cross-training 6  mile typical run Rest Day Long Slow Run – 15 miles
11 Rest Day 6  mile typical run 1hr speed work 1hr cross-training 6  mile typical run Rest Day Long Slow Run – 17 miles
12 Rest Day 6  mile typical run 1hr speed work 1hr cross-training 6  mile typical run Rest Day Long Slow Run – 18 miles
13 Rest Day 6  mile typical run 1hr speed work 1hr cross-training 6  mile typical run Rest Day Long Slow Run – 14 miles
14 Rest Day 6  mile typical run 1hr speed work 1hr cross-training 6  mile typical run Rest Day Long Slow Run – 20 miles
15 Rest Day 6  mile typical run 1hr speed work 1hr cross-training 6  mile typical run Rest Day Long Slow Run – 18 miles
16 Rest Day 6  mile typical run 1hr speed work 1hr cross-training 6  mile typical run Rest Day Long Slow Run – 21 miles
17 Rest Day 5 mile typical run 1hr speed work 1hr cross-training 5 mile typical run Rest Day Long Slow Run – 15 miles
18 Rest Day 4 mile typical run 45min speed work 1hr cross-training 4 mile typical run Rest Day Long Slow Run – 12 miles
19 Rest Day 3 mile typical run 3 mile run 1hr cross-training 3 mile typical run Rest Day Long Slow Run – 8 miles
20 Rest Day 3 mile typical run 2 mile run 0.5hr cross-training 3 mile typical run Rest Day Marathon

Download the customisable Excel-based version – 4hr Marathon Training Plan - Miles

4-hr Marathon Training Plan – in Kilometres

WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest Day 7km typical run 45min speed work 1hr cross-training 7km typical run Rest Day Long Slow Run – 10km
2 Rest Day 7km typical run 45min speed work 1hr cross-training 7km typical run Rest Day Long Slow Run – 11.5km
3 Rest Day 7km typical run 45min speed work 1hr cross-training 7km typical run Rest Day Long Slow Run – 13km
4 Rest Day 7km typical run 45min speed work 1hr cross-training 7km typical run Rest Day Long Slow Run – 14km
5 Rest Day 8.5km typical run 45min speed work 1hr cross-training 8.5km typical run Rest Day Long Slow Run – 15km
6 Rest Day 8.5km typical run 45min speed work 1hr cross-training 8.5km typical run Rest Day Long Slow Run – 16km
7 Rest Day 8.5km typical run 45min speed work 1hr cross-training 8.5km typical run Rest Day Long Slow Run – 17.5km
8 Rest Day 8.5km typical run 45min speed work 1hr cross-training 8.5km typical run Rest Day Long Slow Run – 19km
9 Rest Day 10km typical run 45min speed work 1hr cross-training 10km typical run Rest Day Long Slow Run – 21km
10 Rest Day 10km typical run 1hr speed work 1hr cross-training 10km typical run Rest Day Long Slow Run – 16km
11 Rest Day 10km typical run 1hr speed work 1hr cross-training 10km typical run Rest Day Long Slow Run – 25km
12 Rest Day 10km typical run 1hr speed work 1hr cross-training 10km typical run Rest Day Long Slow Run – 27km
13 Rest Day 10km typical run 1hr speed work 1hr cross-training 10km typical run Rest Day Long Slow Run – 20km
14 Rest Day 10km typical run 1hr speed work 1hr cross-training 10km typical run Rest Day Long Slow Run – 33km
15 Rest Day 10km typical run 1hr speed work 1hr cross-training 10km typical run Rest Day Long Slow Run – 30km
16 Rest Day 10km typical run 1hr speed work 1hr cross-training 10km typical run Rest Day Long Slow Run – 33km
17 Rest Day 8.5km typical run 1hr speed work 1hr cross-training 8.5km typical run Rest Day Long Slow Run – 25km
18 Rest Day 7km typical run 45min speed work 1hr cross-training 7km typical run Rest Day Long Slow Run – 18km
19 Rest Day 5km typical run 5km typical run 1hr cross-training 5km typical run Rest Day Long Slow Run – 12km
20 Rest Day 3km typical run 3km typical run 0.5hr cross-training 3km typical run Rest Day Marathon

Download the customisable Excel-based version –  4hr Marathon Training Plan - KM

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