Distance: Marathon
Target pace: 5:41
Available on: Free & Premium
Tempo
5:03 - 5:33
min/km
Long/Slow
6:25 - 7:10
min/km
Intervals
4:26 - 4:48
min/km
Our Sub 4 hours Marathon training plan is over 16 weeks
You can decide if you want to do all 16 weeks or start at any point during the training plan, it's completely up to you.
Try our Sub 4 hours Marathon plan.Congratulations on choosing your marathon plan. For some of you this will be your first attempt at a pretty challenging pace, for others this will be a goal you've been looking to achieve for some time. Whatever the reason, we see miles as the key to achieving your target time. This plan if followed fully will have you knocking on the door of 1000km before you get to race day. We don't all have the time to get out on the road 5 times a week. If that's you, prioritise the long runs. Spend a few hours over the weekend clocking up the easy miles. This is not to diminish the importance of the speed sessions and tempo runs which will be key to building strength and improving your VO2 max. Try to spread the runs out, and don't neglect rest days. Listen to your body and if it tells you to drop your 5km recovery run for some yoga or an afternoon with your feet up, it's probably right.
Ready to get started on your journey?
Week 4 -
Distance: 40.2 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals
Pace: 4:26 - 4:48 / km
Wednesday
Easy 12km
Pace: 6:05 - 6:35 / km
Thursday
Tempo
Pace: 5:05 - 5:35 / km
Friday
Rest
Saturday
Recovery 5km
Pace: 6:05 - 6:35 / km
Sunday
10km Race
Pace: 5:41 / km
Week 9 -
Distance: 58.7 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals
Pace: 4:26 - 4:48 / km
Wednesday
Easy 12km
Pace: 6:05 - 6:35 / km
Thursday
Progression
Pace: 5:05 - 5:35 / km
Friday
Rest
Saturday
Recovery 5km
Pace: 6:05 - 6:35 / km
Sunday
Long Run 27km
Pace: 6:25 - 7:10 / km
Week 12 -
Distance: 68.1 km -
Number of runs: 5
Monday
Rest
Tuesday
Reverse Ladder Intervals
Pace: 4:26 - 4:48 / km
Wednesday
Easy 12km
Pace: 6:05 - 6:35 / km
Thursday
Tempo
Pace: 5:05 - 5:35 / km
Friday
Rest
Saturday
Recovery 5km
Pace: 6:05 - 6:35 / km
Sunday
Long Run 34km
Pace: 6:25 - 7:10 / km
