Training plans · Marathon
Sub-4 marathon training plan
Breaking four hours means holding about 5:40 per kilometre for 42.2 km. This 16-week sample is built for a runner with a half marathon around 1:52. That time predicts a sub-4 marathon if the endurance is there. Most of the hard work goes into running at exactly that pace.
The plan at a glance
Hanson-style: Cumulative fatigue, capped long run, speed/strength/tempo "SOS" days. 24 quality sessions in total, with every fourth week lighter and a taper into race day.
Week by week
| Week | Phase | km | Key sessions | Long run |
|---|---|---|---|---|
| 1 | base | 50 | Threshold run 6 km | 14.4 km |
| 2 | base | 53 | Threshold run 6.4 km | 15.8 km |
| 3 | base | 55 | Threshold run 6.6 km | 16.7 km |
| 4 | base | 46 | Threshold run 5.5 km | 12.7 km |
| 5 | build | 61 | Threshold run 7.3 km, Intervals 7.3 km | 19.5 km |
| 6 | build | 63 | Threshold run 7.6 km, Intervals 7.6 km | 20.4 km |
| 7 | build | 66 | Threshold run 7.9 km, Intervals 7.9 km | 21.9 km |
| 8 | build | 55 | Threshold run 6.6 km, Intervals 6.6 km | 16.7 km |
| 9 | build | 72 | Threshold run 8.6 km, Intervals 8.6 km | 24.9 km |
| 10 | build | 74 | Threshold run 8.9 km, Intervals 8.9 km | 26 km |
| 11 | peak | 77 | Goal-pace run 9.2 km, Intervals 9.2 km | 26 km |
| 12 | peak | 64 | Goal-pace run 7.7 km, Intervals 7.7 km | 20.9 km |
| 13 | peak | 82 | Goal-pace run 9.8 km, Intervals 9.8 km | 26 km |
| 14 | peak | 85 | Goal-pace run 10.2 km, Intervals 10.2 km | 26 km |
| 15 | taper | 64 | Easy running | 20.9 km |
| 16 | taper | 34 | Easy running | Race day |
Training paces
Set from a recent half marathon result, not the goal. Enter your own in the generator and they update.
- Easy6:22/km
- Marathon5:32/km
- Threshold5:11/km
- Interval4:43/km
- Repetition4:32/km
- Goal race5:40/km
What a sub-4 marathon takes
A half marathon under 1:53 or a 10K under 53 minutes says the speed is there. What separates a 3:59 from a 4:15 is endurance and pacing. Run the first half no faster than 5:40/km, and fuel from the start.
If your recent race predicts slower than four hours, the generator flags the goal as aggressive. That is useful information, not a reason to give up. Build a block, race a half, and see where the prediction lands.
Goal pace is the key session
From week 11, the main session each week is a run at goal pace. It grows from about 9 km to 10.2 km in week 14. Its job is to make 5:40/km feel automatic. On race day you can then lock into it without checking your watch every minute.
Weeks 5 to 10 lay the ground with a threshold run at about 5:11/km and an interval session. The long run is capped at 26 km, Hanson-style, and Saturday’s easy run comes the day before it.
Splits for a 3:59
At an even 5:40/km you pass 5 km in 28:20 and 10 km in 56:40. Halfway comes at about 1:59:30. You reach 30 km at 2:50:00 and 40 km at 3:46:40, and finish in about 3:59:10.
That leaves under a minute of margin. Crowded starts and weaving round aid stations add distance, so most watches read a little over 42.2 km. Pair the plan with a pace band from the free generator, and use the race’s kilometre markers rather than your watch.
If your test race comes back slow
Race a half around week 8. A 1:52 confirms the goal. A 1:58 predicts about 4:06, and holding 5:40/km for 42 km from there is a stretch.
You have two honest options. Keep the goal-pace runs at 5:40 and accept that race day may decide it. Or set the goal at 4:05, run an even race, and come back for sub-4 next time with a stronger base.
Frequently asked questions
What half marathon time do I need for a sub-4 marathon?
Around 1:52 or faster. Riegel’s formula predicts about 3:54 from a 1:52 half. With good endurance training most runners land within a few minutes of that prediction.
What pace is a sub-4 marathon?
5:41 per kilometre or 9:09 per mile is exactly four hours. Aim for 5:38/km to leave a small margin for crowded starts and aid stations.
How many kilometres a week for a sub-4 marathon?
Most sub-4 runners peak between 55 and 85 km a week. This sample peaks at 85 km in week 14. Choose the beginner tier in the generator to lower it.
Is a 26 km long run enough for a sub-4 marathon?
In a Hanson-style plan, yes. The long run comes after a week of goal-pace work and the day after an easy run, so your legs are already tired. It is meant to feel like the last 26 km of the race, not the first, without the recovery cost of a 32 km run.