Bagging a sub 4 hour marathon is all about getting that 4 hour marathon pace right.
After running a bunch of them myself and coaching many other through the process, I learned the right pacing strategies and training methodologies to break the 4 hour barrier.
In this post, I’m going to break down what you need to know to break the four hour mark in your next marathon.
We’re going to look at:
- What your sub 4 hour marathon pace strategy should be,
- How to get comfortable running at that pace,
- How to train towards the 4 hour marathon pace, while also increasing your mileage
- How to structure your training . . . plus I throw in my free 20-week four-hour marathon training plan!
The plan is available for free in PDF and an editable Google Sheets format in both miles and kilometers.
Running sub 4 not a big enough challenge for you? Check out our sub 3 hour marathon guide!
Ready?
Let’s jump in!
The 4 Hour Marathon Benchmark
It just so happens that it takes most well-prepared marathon runners somewhere between three and five hours to run their 26.2 miles.
In a recent London marathon, the average mens’ finishing time was 4:04:23.
This means that anyone breaking the four-hour benchmark is not just a marathon runner – they’re an above-average marathon runner.Running a marathon in under four hours means you’ve sustained an average pace of at least 6.55 miles/hr for 26.2 miles – it’s a badge that shows not just endurance, but a good level of underlying fitness and training behind it.
The four-hour benchmark has become an important line in the sand.
Many marathoners choose it as a goal – the difference between a 3:59 finishing time and 4:01 is subjective but important to lots of runners.
Note: A GPS watch or running app is pretty much mandatory for the training I’m advising here.
How to Run a Sub 4 Hour Marathon
A sub 4 hour marathon is all in the training.
Here, there are no shortcuts.
In order to avoid hitting the wall or getting injured while training, you’ve got to put in the hours – that typically means a minimum of three to four months of dedicated marathon training.
In this post, I walk through the ‘how’ of a sub 4 hr marathon – starting with how your actual marathon will look and the pacing strategy to use, and then working backward from there to develop a marathon training plan to get you to that point.
So – how do you train to run a marathon in under 4hrs?
Marathon Success = Pace
A successful 4-hour marathon is all about pacing.
Your pacing strategy can be broken into two elements: speed and consistency.
If you surveyed most marathon finishers, you’d see their pace consistency was all over the place.
The average marathon runner starts off very fast, manages to sustain a good pace throughout most of the race, then drops off in the last few miles.
This is typical.
26.2 miles is a long distance, and our bodies are not normally adapted to keep going for so long. It’s to be expected that after three or four hours, your energy starts to sag.
So how do we combat this?
We train for it.
If you want to run a sub 4-hr marathon, the most comfortable pacing strategy is to run a consistent pace throughout the entire race.
This means you’ll probably be holding back in the first half of the marathon, but this will serve you well later on.
Related: Marathon Pace – How To Incorporate It In Your Training + Race Pace Strategy
Right, so we’ve established that we have to train ourselves to be able to run a consistent pace for 4 hours, but what pace?
(This strategy also assumes that your marathon route is pretty uniform – if you have big hill sections or other challenges, you need to factor these into your training and pacing strategy.)
The 4 Hour Marathon Pace (In Km and Miles)
In order to get around your marathon in exactly 4 hours, you would need to run a 9 minutes 9 seconds per mile pace, or 5 minutes 41 seconds per kilometer.
Here’s the thing though – no marathon is perfect.
Whether it’s hills, fatigue, toilet stops, crowds at the start, or that old knee injury, something is likely to slow you down at some point in your run.
That’s why I always recommend you plan to run a little faster than an exact 4 hour pace.
If you were to allow for 10 minutes of padding – thus finishing in 3hrs 50mins if all goes well, then your marathon pace would be:
8:46min/miles, or 5:27min/km
Write this pace down on a post-it, stick it on your fridge or somewhere you’ll see it!
The truth is, when I am aiming for a 4 hr marathon I’ll constantly check my GPS and try to always be a little under the 4 hour marathon pace, by a few seconds per mile/km.
It’s fine to go faster than this pace, but don’t go too much faster – all we want to do is finish within 4hrs, right?
And the last thing you want to do is use up energy early on that you later really need.
OK, so we’ve established how fast we need to run, and that we are gonna run as close to a consistent pace as possible, right?
So now, let’s look at how to train for this.
4 Hour Marathon – Training
Jump to the end of the post to get a copy of our sub 4 hour marathon training plan.
Here I’ll describe the elements of the training plan, the minimum recommended length of the training plan, and why a training plan is so great in the first place.
The intention with my training plan is to not only increase your maximum mileage but to develop your running base to be super strong.
This is a key ingredient in being able to run a consistent pace for four hours.
That is why the initial mileage is higher than some of my other marathon training plans, which are not so pace-focused.
So why do you need a training plan?
Your training plan is going to be your guide.
By mapping everything out at the start of your training, you are giving your schedule some structure, allowing gradual increases in mileage and pace.
Types of Training
Here’s the different types of training I recommend, and have included in the downloadable training plan:
Classic ‘Training Run’
These are typically 3-7 miles (5-11km) in length, and run at the 4 hour marathon pace (8:46min/mile pace, or 5:27min/km).
In the first few weeks of training it’s alright if you are a little slower, but by around 8-10 weeks prior to the marathon you want to be running this at marathon pace. These runs are what will really build up your core running base.
Long Slow Run
This is a weekly long run where you gradually increase your maximum mileage.
Most people do these on weekends as that’s when they have the free time. This should be done at a slow, easy pace – one in which you could hold a conversation with someone.
These runs allow you to very gradually build up your maximum mileage. You’ll notice that in my supplied training plan, the longest run is 21 miles or around 33km.
This means that during your marathon, the final stretch will be uncharted territory.
Don’t worry – if you’ve followed the training plan, you’ll be conditioned to hold your pace throughout these last few miles.
Speed work
For speed work, you can choose your poison: tempo runs, interval training, hill repeats…. Speed work helps you get your base pace up to that magic 4 hour marathon pace.
Tempo runs
Tempo runs involve starting at a slow, very easy pace and gradually increasing the speed over around 35 minutes until you are running at faster than race pace (it should feel unsustainable). You should peak, then spend the last 5-10 minutes slowing down. These are good to do with a friend.
Interval training means a mixture of running fast and slow. Try this: run at close to maximum speed (90% of max) for 30 seconds, then back off to an easy jog for 3 minutes. Repeat x 10.
Other useful forms of speed work include:
Fartleks – read How To Run Faster With Fartleks
Hill Sprints – read Hill Sprints: Every Runner’s Secret Weapon
Cross training – cross-training improves your cardiovascular health and strengthens some of the muscles weakened through running, thereby reducing your chance of injury.
Recommended cross-training exercises include bodyweight exercises, light gym work, swimming, yoga, pilates, and cycling!
Check out our cross-training guide for runners to learn more.
Cross-training should complement your running workouts, and not risk injury.
How Many Months To Train For A Sub 4 Hour Marathon?
In order to build up the running stamina and the consistency of pace to run a sub-4hr marathon, most people with a reasonable level of base fitness would require a complete minimum of four months.
To do your marathon comfortably, I’d recommend looking at five to six months, if not more.
Download The Sub 4-Hr Marathon Training Plan For Free:
- Open the Google Sheets version of this plan
( File > Make A Copy) to create your own version
- Get the TrainingPeaks version of this plan, which you can sync with your device.
Download The Training Plan Here
Enter your email, and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customizable), in both miles and kilometers.
After entering your email, you’ll be prompted to create an account on the Grow platform we use to control access to the plans. It’s completely free – make sure to complete the process to gain access to the plan!
Previous visitor or not seeing where to sign up?
Head over to our marathon training plan database for full access to all plans.
The training schedule which accompanies this post is designed around 5 months of training. If you have more time, gradually build yourself up to the mileage detailed in week 1.
If you have less than 5 months, I recommend you count backward from the end of the training plan and jump in there.
Get the Premium version of the sub 4-hr marathon training plan:
We’ve teamed with TrainingPeaks to offer a premium version of the sub 4-hr Marathon Training Plan:
Access the plan via the TrainingPeaks website and app, track your workouts in real-time against the plan, and get performance data analysis on your progress.
And don’t forget to check out my ebook – The 4-Hr Marathon, 130+ pages with step-by-step advice on how to beat the 4-hr mark – including extensive details on the 4 hour marathon pace strategy!
Other Suggested Marathon Training Plans
Beginner + Novice Training Plans
Intermediate Training Plans
- 16 Week Marathon Training Plan
- 12 Week Marathon Training Plan
- Sub 4-Hour Marathon Training Plan
- Sub 3:30 Marathon Training Plan
- 8 Week Marathon Training Plan
I’ve read from multiple sources that 32K should be the maximum distance for a long training run, because running more than that distance would do more harm than good to your body! I see you have in your plan 4 runs above 32K! Do you disagree that distances above 32K are unsafe for training?
All the best.
Hi!
In terms of maximum distance and long runs, it all comes down to:
– your running background
– the amount of time you have to train for your marathon
– your marathon goals
The training plans I’ve added to this blog are based on a novice-intermediate level runner with 5 months to prepare, so although the distances are high, the incremental increases are gradual so shouldn’t shock the system. Also remember that these training plans are based on running a sub 4-hr marathon, which requires a lot of training your body to run at a consistent pace for a long time – so you have to get your body used to the long runs!
In my experience, the ‘max distance’ of 30-32k is fine – assuming your goal is to complete the marathon comfortably. However, if you want to push to achieve even splits, you want to prepare your body for that final stretch too!
Hope this helps 🙂
It helps a lot! Thanks for your reply! I’m going to try your sub 4-hour training plan! 🙂 By the way, your excel files with the training schedule in miles as well as km is very helpful!
Let me know how it goes, good luck!
I’m into the fourth week of the 4-Hour marathon plan, and I’ve been easily running under the min/km goal for the race! I tend to push more in the typical runs during the week, today I completed a 7km run in 29:51 (4:15 min/km pace), and in my last long run of 13km, I ran at 5 min/km on a trail surface, with ups and downs. If it’s not too much trouble, maybe you could tell me if you think I’m overdoing it! I’ve been feeling sored legs during the day, but the soreness is usually gone after running for about 1km! I’m 39 years old and I’m afraid I may be exagerating and pay the price at the later states of the training program!
All the best and thank you for your help.
Hi!
Does your marathon have hills? If no, no need to train in them.
Sounds like your training is going very well, the trick is to increase the miles without slowing down or getting injured!
If the sore legs are just tired and you have no aches and pains as you continue to run, that’s a good sign. Make sure you’re not over-doing it and consider taking a rest day to see how your legs feel.
If the pace seems very easy to you, you can always look to go a little faster – but if a 4-hr marathon is your goal, just stick to what is laid out in the plan – and by the time you arrive at the start of the race you’ll find it relatively easy.
Thomas
Thank you very much for your help, Thomas! I’ll follow your advice and try to increase distance while keeping speed, I think I can keep a 13km/h pace during the typical runs, maybe I can aim for that speed in the marathon, I’ll see how I feel and try to adjust!
All the best!
Let me know how it goes !
This didn’t go too well! Yesterday was speed work day of my 8th week of training! I had been running very fast and obliterating my PR’s in the previous week instead of taking it easy on the long runs like the plan said (that was my first mistake), I was feeling tired legs and had decided to take the day off instead of doing speed work but, by the end of the day, I throught “well… I’ll just go out and do 4 x 100m uphill sprints down the road from my house” (that was my second mistake), I DIDN’T WARM UP (that was my third mistake)… after finishing my first sprint and just as I was starting my second sprint I felt a sharp pain in my right calf, like a string breaking or an electrical shock. I instantly knew that was it! I could no longer set my right foot on the ground and had to limp home! I have a torn calf muscle and I’ll be having an ultrasound tomorrow to evaluate the damage, but I will definitely be off running for some weeks and I’m feeling very depressed about it! This was totally my fault for not sticking to the plan and the planned running pace! I was planing to run a marathon in March, but it seems I’ll have to postpone this to later in the year! This is a great running plan and was working very well for me if it hadn’t been or my lack of a brain!
Thanks for your help and as soon as I get back to training I’ll let you know!
What a nightmare!
Often the biggest obstacle we have to overcome is our self-discipline when it comes to training!
Now might be a good time to get into other activities while your calf recovers – perhaps swimming? It’ll keep your cardio levels up 🙂
Thomas
Hello. I’m a 49 year old male. I was overweight and took to running 4 months ago to get back in shape. I run on a nearly flat trail (with two small up/downhills). I’ve been able to run 12 miles at an average pace of 10 minutes per mile. I still have some energy in my tank. This has motivated me to run my first marathon in October, 2018. I plan to keep preparing for next 10 months using your 20 week program and stretch it out. Please provide tips for the following:
1) avoid injuries while training
2) should I include a full marathon distance for a few long runs since I have 10 months?
3) drinks for hydration during my runs
4) energy bars or nuts during my runs
Thank you very much.
Vinnie
Vinnie,
I’ve worked with a lot of runners in your situation.
Your main focus should be to avoid injury before your race – your age and weight being the driving factors here.
I would absolutely stretch out the training plan, if you are already at a stage where you can tackle the first week.
What you should find is that running regularly will kick-start weight loss – this has the “compound interest” effect in that when you are lighter, running puts a lot less load on your joints – so reduces chances of injury.
Email me and we can continue the discussion – hi@marathonhandbook.com – happy to help!
Thomas @ Marathon Handbook
Hi Thomas
I`m 52 years old and have just signed up for my 2nd marathon – the first being 30 years ago !
I`ve only recently discovered your training plan , which I intend to follow . I started training properly about three months ago (although Ive been running recreationally for a few years now) and am up to doing 17 miles on my long runs .
The thing is , my marathon is still 5 months away so I`m just wondering how to progress my training . Do you think I should cut down the distance on my longer runs for a while or am I ok to carry on with them .
I don’t want to over do it and end up getting injured
Thanks , Colin .
Any thoughts , folks ? .
I`m currently keeping my weekly long runs to 16 to 17m , and building my fitness base with a mixture of shorter , faster runs and various cross training .
I`m on week 4 of the plan , now – 16 weeks until the big day !
Hi Colin,
Sounds like you are doing great. What kind of pace are you completing your long runs in?
Your long runs are already almost at the maximum distance many marathon trainers reach. If you are well-adjusted and your body is coping with the long distances every week, then no worries ! If it is taking its toll, or you are running them very slow, then you might need to adjust things.
Which marathon are you running?
Thomas
Hi Thomas
I`m doing the Liverpool marathon in May .
Normally , I aim for 8.50 on my long runs – which I seem to be able to maintain . Sometimes I feel as though I could do a couple more miles , and other times not !! .
Not having completed a marathon before (my previous attempt – 30 years ago ended in failure!) , my worry is ” Am I capable of getting those final few miles ?” .
I`m tempted to slowly build up to at least 22 miles – if not more . Is there a danger that completing too many long runs over a long period could lead to “burn out” ?
Thanks Colin .
Well, it goes against the conventional wisdom, but I did something similar for my first marathon. I actually went out and ran 27 miles a month before the event at a slow, easy pace. It was a psychological thing as much as anything – to let me know that I could do it. Based on everything you’ve written though, you’re already golden and don’t have to push it – 22 miles would be fine.
Do you have a GPS? Remember on the event itself it is easy to get carried away, change your plans – don’t! Stick to your even pace.
And do you take energy gels or similar? I don’t take these often in training but take them in races and they help me to no end.
Thomas
Thanks very much , Thomas .
I can certainly understand why you felt the need to run the long distances before your first marathon . Its exactly the same thought process , I`m having right now ! Fear of the unknown , I guess ! I see quite a lot of plans that don’t use long runs , but rely on running two moderate length runs on consecutive days . I get the theory , but I wouldn’t have the confidence to leave the extra miles out there !
I`m glad I`ve given myself the extra time to prepare – I think 20 weeks might have been a struggle for someone my age . With the extra time , I`ll just slowly increase the mileage over the next few weeks , and see how it goes .
Yes , I do use gels . I normally take 2 on a long run , along with about 1 litre of Lucozade sport drink . How many would you expect to consume on a marathon , by the way ?
And yes , I do use a gps watch . Its amazing how far off you can be from the pace you think your running , to what your actually running . I`d be lost without it !
Thanks again – I`ll keep you updated .
Hi Colin,
Sounds good on all fronts. I think you’re being very sensible with your long training schedule. It also gives you time to rest – make sure you don’t over-do things.
These days I take a gel every hour, though the gels I take say you can take one every 45 minutes!
Regards,
Thomas
Hi Thomas ,
Just thought I`d check in with an update !
Its been a roller coaster ride over the last few months . I managed to injure my groin/adductor in February . Not sure how , but at first I thought it was a stress fracture – so it came as a relief when the diagnosis came back ! I took 10 days off , but have been unable to shift it .
I know I should take a few weeks off , but think at this stage it would mean missing the marathon – which is 3 weeks away .
As its basically a one off , I can take as much time as required to recover afterwards . So I decided to press on with a modified training plan . For the last few weeks I`ve been running 3 times a week – basically sacrificing my recovery run and supplementing with extra cross training . Everything seems to be holding up OK – I still get pain during the first few miles , but it fades during the run .
Last week , I completed my final long run of 22 miles at an even pace of 8.40 min per mile and am now in the tapering off stage , and hopeful of completing the marathon .
I`ll let you know how I get on .
Colin .
Colin,
Condolences about the injury, but sounds like it hasn’t stopped you in your tracks. The fact you’ve even completed a 22 miler in the past week at that pace is a great sign.
I know the feeling when you have a slight injury and decide to go for an event anyway – I truly hope it goes well. Let me know how you get on either here or drop me a note – hi@marathonhandbook.com
Thanks!
Thomas
Hi Thomas .
I completed the marathon a couple of weeks ago .
Unfortunately , things didn’t go entirely to plan . The weather turned unseasonally hot in the days before the race , and the coarse was a lot hillier than I`d expected .
I set off at my usual pace of 8.40 per mile (probably a mistake) and started to struggle at halfway . At 18 miles I was pretty much spent and had to stop and walk at this point .
I carried on walking and running to the finish and came home with a disappointing 4.14.48 . Not what I`d hoped for , but at least I finished .
I`m still getting vey slight discomfort from my adductor injury when I run , but it feels as though its slowly clearing up .
I`m hoping to run another marathon , next year – injury permitting , so haven’t yet given up on a sub 4 !
Just to let you know , I finally acheived my goal of a sub 4 marathon .
After last years dissappointment in Liverpool . I decided to try my luck in Mamchester instead . Everything went well . the weather was perfect , and I started the race free from any injuries .
Anyway the race went perfectly . I maintained a pace of around 8:50 min/mile right up until 21 miles , where I slowed slightly . I perked up for the last mile with the crowd noise , and being able to see the finish point and finished with a time of 3:53:05 .
I`m hoping to do another marathon in the Autumn . and possibly try Liverpool again , next year . I think I`ll be better equiped to cope with the more demanding coarse , now I know I can run the whole distance .
Thanks for your help and advice – its been a great help !
excellent result, Colin! Congratulations 🙂
Hi Thomas,
Thank you for your charts and advice. I’ve been running at least three days a week for 5 weeks but only 5-8 kms/day. I have a marathon in 5 weeks and i’m looking for an 8 week plan. I feel fairly confident since I’ve been playing sport regularly all these years and have done a marathon in 2015 with 8 week training. I’m 24yrs old and 5ft12″ and 62kgs with a resting pulse of 52/min.
My last marathon went pretty well, at 4hr 20min.
I was wondering if you had an 8 week plan or if there was a way to get into your 4 month plan for the last few weeks. Is that a safe option? Or should I look elsewhere?
Thank you,
Pranjal
Hey @Pranjal,
The best I can suggest is to go and get my 3 month training plan from the downloads section and use the last 5 weeks.
You really want to get in a couple of longer runs – half-marathon length, as soon as you can.
Good luck and let me know how it goes!
Thomas
Thank you Thomas. I’ll run two 22kms and 27kms the coming two weekends and see how that feels. Is there something I can do instead of the 1hr cross training? I don’t have easy access to that and would appreciate your suggestions.
Yes,
If you don’t have any means to cross train, you can do some functional bodyweight workouts at home. Otherwise, cycle, or even just go walking if you have no other options.
Thomas
Hey – I’ll be running my 5th marathon in 2 years in Berlin in September. I’m 37 and not a fast runner – my fastest effort to date was 4h16m in the Phoenix marathon this past February. My goal has been to run sub-4 hour in all my marathons thus far, and the Phoenix effort was the closest I’ve come.
Question regarding the speed days – do you have any recommendations other than what’s in the article? For Phoenix, I ran Yasso-800’s during the last 10 weeks of training, and found it to be good. Are you a believer that these are beneficial? If so, how would you recommend spacing them out over the course of the 20-weeks of training – I thought about just doubling up the weeks for each Yasso workout, would that be a good idea?
Hi Jeff,
In short, yes – they are beneficial. They are the same concept as what I describe as Interval Training, or the same idea as Fartleks.
Personally, my interval training is pretty much Yassos/Fartleks – I might use slightly different distances than what is prescribed elsewhere, I just do what I can with my surroundings (usually lampposts or street blocks).
I should really expand on this speed / interval training section in a dedicated blog.
Thanks for your question, hopefully this helps, and sorry for the slow reply – I have been on a trip for the past 10 days.
Regards!
Thomas
Thomas – Your training plan has kept me, 52 year old male, on target with a dedicated schedule each week. My 8th marathon is 11 days away (my 7th was in late January, well only 13.1 was run that day as I had the flu the last 2 weeks before the event – so low low energy). My PR was San Diego Rock-n-Roll in 2016 at 4:01:23… Yes 3 seconds faster per mile was what I needed. LOL. I am feeling pretty good about the training the past 3 months overall with the training from the previous race in January of more than 5 months. So now this is my final days and feeling “sluggish” on my 3 mile runs, heavy legs of sorts. So as I head into the last week of training, what can I do to minimize the sluggish/heavy legs? More cross training? increase carbs? I know my carb loading plan will start midweek next week. Thanks for the training schedule and overall approach to success of 3:59:59 or less.
Hi Bob,
If you’ve been tapering and pulled back on your training a lot on the past few weeks, heavy legs are fairly common. Its a sign that your legs are well rested and carb-loading. Check out this page and scroll down to the heavy legs heading. You can do some strides after your runs to shake off any rust.
Good luck in the marathon and let me know how it goes – either reply here or email me! Cheers!
Hello. Back from the marathon weekend and the results were not what I expected (guess you can say it was worse than expected). Ran my 2nd worse marathon our of the past 7 completed marathons at 4:29:23. Ran first half in 1:56:00, pretty much steady and on target for what I was targeting. Then by mile 15, the lugnuts were lose and by mile 18 the wheels fell off. The elements were warmer the expected (race start was 54 degrees and by 11:30 it was 82 degrees with bright sunshine. I took water at every water station (approximately every 2 miles or less in some cases as I knew it was going to be a warm run). Also had plenty of nutrients with me as well, so I never felt “hungry” or weak. Felt the IT bands on both legs tightening up and then the quads said that they had enough soon after. So even with the water and steady first half it came undone in quick time. As they say, “some days you have good training days and sometimes you have bad training days s d you hope that you don’t have a bad training day on race day” – well that is what I say. 🙂
Back to recover mode and summertime break from training but still running to maintain, then get back to preparing for a January 2019 marathon.
PS – the strides helped greatly with the heavy legs feeling.
Bob,
This sucks. I’ve been there myself more than once; I feel prepared, then the first half goes fine, before things going overboard soon after the halfway point.
Do you feel like you had enough electrolytes (salts)? And gels?
It can be tough to pinpoint one factor which can lead to these things. I sometimes wonder if it’s partially psychological – in the past its felt like my uncertainty about my performance begins to lead to tighter legs. Maybe I’m looking too deeply into it, however.
A summertime break sounds like a great plan 🙂
Hi. I’ll be running my second marathon (first in 2010) in November. My first was just to finish, and over the years i’ve gotten a bit stronger and now run a 53-55min 10km comfortably, and a 1/2 just under 2hrs, relatively comfortably. I would really like to finish around 3.50 -so i was really excited to see your training plan. My question is about hill training. I’ll be doing the Athens marathon, and it looks like it has a long, gradual elevation increase from about km 13 to km 30 and then it decreases until the finish. It’s so flat where i live (and sea level), that i’m having trouble figuring out if, how and when to incorporate hill training. I would appreciate any suggestions!
Thanks, Maria
Hi Maria,
I just checked out the elevation profile here – http://www.mapmyrun.com/sa/yanbu-al-bahr-al-madinah/athens-marathon-route-7902856.
Looks like a great run that finishes at the original Olympic games stadium – awesome! I was in Athens recently and loved it.
Yes, you need to get yourself to some hills!! Hopefully you don’t have to travel too far to get to them. My suggestion would be to do at least one run per week on hills which have a gradient slightly more intense than those in Athens. Perhaps you can alternate between doing a ‘regular run’ on the hills one week and your weekend long run on the hills the next. Hills put different stresses on your feet and legs so yeah, you should get accustomed to them.
Fortunately the Athens hills are fairly gentle and the last 10km is practically all downhill. But even when running downhill you can get injured if you’re not used to it.
Hope that’s of some help – let me know how you are getting on!
Very good advice! This is useful for me too! I have recovered from my injury in December and have resumed this training plan aiming to run the Athens Marathon. I’ll try not to over do it this time and will run for a Sub-4 hour instead of a Sub-3:30! All the best!
Thanks so much for your reply – it was incredibly helpful, especially knowing when to work it in to the workouts. I’ll go hill hunting this weekend out in the countryside to see what’s available. Athens is amazing – I was born there and have been wanting to do the marathon for years! Thanks again and I’ll keep you posted 🙂
Hi Thomas, I have a follow-up question 🙂 i’ve gotten it in my head that i would like to run from Copenhagen to Holbæk, a distance of just about 60km. I would like to do it soon after my marathon in November. So, my question is, is it ok to just continue building on my kilometers after the marathon, or will the tapering period throw me off and it would be better to start building kms from a shorter distance? Hope that makes sense 🙂
P.S. last weekend was my 27km training run from your training plan and i had some good hills and it felt great – maybe not fast enough for sub-4, but that’s ok with me 🙂
Hi Maria;
It’s hard to advise without knowing the specifics of your situation, therefore I’d suggest that you only commit to the 60km run after you’ve run your marathon.
After you’ve done a 42km run, you’ll have a much better idea if you can face a 60km run.
Assuming that you have trained sufficiently and complete the marathon without too much difficulty, then I’d say you should manage the 60km – as long as you have a few weeks to recover. Just imagine re-plotting your training schedule so that the 60km is your actual target, and the marathon is your longest training run 🙂
Hi
I’m aiming for my second marathon in April next year and I’m looking at using your sub-4 hour training program.
Can you give some ideas on cross training activity? Is general gym work ok? (weights for upper and lower body) or is it better to do cardio?
Thanks for your help.
Dan
Dan,
Absolutely, gym work is recommended.
I personally always have at least a couple of gym sessions per week in the run-up to an event.
It can be hard to convince distance runners to lift some weights (or even step inside a gym), but those who do will agree with me – it really boosts your endurance. Having some muscle form means your body stays composed for much longer. I try and squeeze in one leg day per week, obviously strategically scheduled so it doesn’t disrupt training runs
Some of my best race results have been during periods when I’ve been training hard in the gym; you’ll find that after a few hours on your feet, the improved form and muscle strength will really help carry you through, while others struggle.
I have been meaning to compile a post on this subject for a while . . . thanks for reminding me – and let me know how it goes!
Regards,
Thomas
Do you bring any extra fluids with you during the race or just rely on the provided stations? I didn’t have anything extra for my last marathon and was pretty thirsty the last few miles. I have friends who bring running belts with small bottles and things.
Hi Andrew;
Great question. It all depends on what is available at the aid stations, and how frequent the aid stations are. So doing some research is key here.
If there are frequent aid stations (every 2-3km, or more frequent) then I don’t bring anything specific, and just rely on what is available. If they are less frequent, then I’ll bring something. The other option when there are less frequent aid stations is top-up extra bottles at the aid stations, and carry the excess with you – which is better than carrying fluid all the way round the course.
So basically, make sure you investigate the frequency of the aid stations before your run, and what is available – and plan accordingly!
Hi, I am going to run a full marathon mid-April and have decided to follow your training plan starting next week. I have 2 questions:
1. I haven’t run more than 10kms yet, but I have been running 8-10 kms twice a week for the past 1 month. I can comfortably maintain an average pace of 5:10-5:20 per km. How can I tweak the plan to my current fitness level? Should I start with typical runs of 8.5k and long slow of 15k? May be I can then take it to 31-33k by the 12 week?
This is my first marathon and I don’t feel comfortable doing 33k as my longest run before the race day 🙂
2. In the article you suggested to do typical runs at marathon pace. Does that apply if I can do it quicker without spending all my energy?
Thanks.
Hi, I’m from Indonesia. Could you explain how fast the pace of typical run, speed run, and long slow run. Thanks
Hi!
For a typical run, the article gives specific pace advice – check it out above.
For Speed Runs, it is quite individual so I can’t advise on one speed. I would describe the desired pace as ‘unsustainable’ or ‘to the borders of uncomfortable’. For example in fartleks, the pace should be one that you can just sustain for the length of the sprint.
For long, slow runs, the objective is to build up time spent running, as opposed to distance. So the pace should be one at which you could comfortably hold a conversation. It can help to basically ignore your GPS / Pace device and just look at the clock.
Thanks!
Thomas
Hi Could you tell me if the days of training in your Marathon training plan can be changed/swopped round as I prefer to train on both days over the weekend and also include the long run at a weekend.
Thanks,
Andrea
Andrea,
I think I may have replied to your email about this 😉
Yes, it’s no big deal to move around the days to better suit your own schedule! All the better!
Thanks
Thomas
Thanks for your plan. I used it as I really wanted to go under 4hrs. Despite some set backs during my trainign like knee problems, I ran London Marathon last Sunday in 03:41:57 which absolutely blew my mind! And I even picked up the pace a little in the last 2-3 miles. Unbelievable to me so will be trying now to go under 3:30.
Excellent work, and strong finish!
Congratulations!!
Hey – First thanks for the awesome information! This has been a blessing! Im already on week 3, but, I’m still confused on the Slow long run pace. How slower should I go base on the target being 8:46/per mile? I read in another place that it should be 30 to 60 seconds more than your target pace. So, to say that the slow run pace should be between 9:16/per mile and 9:46/per mile? Is this accurate on the slow long runs? Thanks so much for everything !
yup you’re on the right track, the truth is that you shouldn’t worry about pace much at all during long run training – more info here: Long Runs
Hi,
I like your plan, but I know I won’t be able to run 4x a week on a regular basis. 3 is a realistic maximum.
How could I adapt your plan to my limited time?
The good thing is that I still have 9 months to prepare (training for Munich Marathon in mid-October).
Hey Kate – as a minimum, keep the long run and 2 regular training runs!
Focus on getting that weekly mileage up, and try to hit the sub 4 hour pace on your training runs!
Good luck 🙂
Hi, I have 10 months to train for my first marathon (London Marathon 2022), and I want to try and spread out this training plan as much as possible – how do I best do that? Many thanks
Hey Lin,
Thanks for your question!
In response, Don’t spread our the plan – you’ll be running heightened mileage amounts for wayyy too long.
The point of a good marathon training plan is to build your endurance in a sustainable way for a limited period – marathon training is intense, so it shouldn’t be done for more than 4-6 months.
Instead, spend the next 5 months or so building up a solid running base with longer runs at weekends, and 2-3 runs / strength training sessions through the week. Focus on form and discipline. Then kick in the training plan.
I think it’s great that you respond to these comments. I’m running Boston in a few weeks and have used your direction as my plan. So far, so good. Just have to manage my pace for the first downhill miles and not get too excited. Thanks for your help!
Tim
Awesome stuff TC, good luck!
I finished Boston Marathon Monday in 4:05. Ran this plan almost exactly–the only exception being my weight lifting plan was a little different. 60 y/o man so anyone younger or faster (that’s most of anyone reading this!) can do it. My friends who have run Boston tell me that if I had been on a flat course I would have quite likely broken 4:00 but I was pleased overall. In sum this plan worked for me.
Awesome stuff TC, yep Im sure if you’d run a course without Heartbreak Hill you could’ve cut those 5 mins off!
Hi, first of all I greatly appreciate your website as a newcomer to runner, it’s super informative. Second, I have a question regarding the intervals in this training plan. Now, on the spreadsheet, it says 2x 800m and the total distance is not specified but I subtract the total at the end of the week from the sum of the other training runs assuming needs to be done? My main question tho, is regarding the number of intervals. So, it starts off with 2 and peaks at 4 intervals, but on your guide on interval training, you recommend starting off with 4 intervals and peaking at 10 intervals. Now, do I need more intervals on my interval runs or follow the plan and do 2-4 intervals?
Hey Tamara!
The mileage isn’t adding up because it includes a warmup / cooldown before and after the intervals which is mentioned in the Guidance Notes attached to the plan.
As for no. of intervals…stick to the plan! It’s specific to your goal!
Thanks,
Thomas
Thanks for the reply, I’ll be sure to do that! I somehow completely missed the guidance notes attached to the plan, silly me.
Quick last question, are the warm-up and cool-downs between the intervals supposed to be run at a slow pace like the long run or can be done faster, at an anaerobic pace?
Thanks in advance,
Tamara
Slow and easy!
Hello Thomas,
I’ve started following this plan and the pace runs and interval training take quite a toll on me, moreso than the long run as speed is a challenge for me. Now, I would like to get in another strength training session in hopes of improving my strength but I’m not sure which day to do this so as to not sabotage my pace runs and interval run which I am just barely pulling through. Based on your strength training article, would you recommend to do this on the long run day, after the long run?
Thanks in advance,
Tamara
Hey Tamara!
Given the 4-hr plan is fairly intense and you are already noting that balancing pace / interval training, I’d probably not recommend adding another strength training session – your body will struggle to find a window to recover from all the exercise!
Thanks,
Thanks for the reply!
Indeed, you’re right. Best to add that extra workout when not in an intense training program.
Best regards,
Tamara
Just ran a 10km race at 48min. Im about to start the 4th week of the training plan. Im a relatively young man so I think I should have a good chance of making my sub 4-hour goal if I stick to your plan. It seems like a good framework! Thanks for the help.
Hey, thanks for the plan. It has been really informative. A question for you…
I am generally a pretty consistent runner, was training to run my first marathon in March 2020 but ‘covid’ at that time I was able to run 5/5:15/ km pretty well for 30-33k. Fast forward to Oct ’21, some weight gain, and not the same level fitness, and I ran a virtual marathon in about 4:13 on a very hilly route, with some knee issues around the half way mark. Carried all my fuel. Tried to go for the real deal in May ’22 and had terrible leg cramps from 20k (my guess is actually too much electrolytes). Finished 4:35. In both of those cases, I ran all my long runs at marathon pace (or tried to). I’m now eyeing Jan ’23 … all that being said, I find that when I go out for my training runs I’m running them at 5:10-5:20 the route almost always has some hills based on where I live… hitting those times is challenging, 6-8RPE but up to 8.5 km, and I can hold the pace. Running intervals 4:30-5/k and long runs are about 6:20/k.
Questions:
– should i keep training at this slightly faster pace or back off?
– if i train at the faster pace, should I still aim for 5:27 on race day?
– how much harm is the ocasional extra slow long run (part of my social routine?)
Thanks for your help
Neil, in short, it sounds like you’re running your long runs way too fast!
You should be sitting at a nice Zone 2 / conversational / 3outof10 RPE.
More here: How You’re Screwing Up Your Long Runs
Thanks,
Thomas
Hi Thomas, I’m 55 and running my first marathon mid April this year. Aiming for sub4 which seems doable as running half marathon in 1 hr 50 now. I need to warm up though to run 8.46 on training runs at this time of year to look after myself. I take it these warm up miles are just a given really and not included in your plan?
Hi Steve, how many warm up miles are you talking about?
Thanks,
Thomas
Hi Thomas,
First of all, amazing website! The holy grail for everyone who wants to run a marathon.
I am a beginner and I started to follow your amazing 16 weeks training plan with the goal of running a sub-4 marathon before finding this post that you made on purpose for a sub-4 marathon. I am currently at week 4. I run my pace run faster than my marathon run and the 2 training runs at my marathon pace (5:27). I am quite determined to achieve my goal.
What would be you advice on my personal case? Do you think I should switch to this plan or continue with the 16 weeks plan and include some adjustments as I go through it?
Thank you so much for this!
Hey Lorenzo!
Based on the fact you’re already hitting that pace, and quite comfortably by the sounds of it…I think you can pretty safely hop over to the sub 4-hr training plan!
Many thanks,
Thomas
Thank you for the quick answer! This gives me more confidence.
Since I already booked my half marathon, and that would be on a different day, I think I will then work with a mix of the 2 plans. I can see that at the end they are not too different and the core structure is the same.
Thank you again for all 🙂
Thank you coach Thomas 🙏🏽
I just started my running journey last year, and did my first ever marathon on this July by following your Training Plan. And You know what, i finished my marathon 3 hours 54 minutes..
Many thank coach 😁