9:09 / mile · 16 weeks
Sub-4 hour marathon training plan
Breaking four hours means averaging 9:09 per mile (5:41 per km) for 26.2 miles. It's a big milestone, and a realistic one for runners who can run a half marathon in about 1:53 or faster.
This sample builds from 25 to 45 miles a week across 5 runs. Peak-phase long runs reach 20 miles and finish at goal marathon pace, midweek tempo runs build stamina and intervals sharpen your speed.
The plan
Sub-4 marathon plan: week by week
Intermediate runner, 5 runs a week, starting from 25 miles a week. 16 weeks to race day.
- 16
- weeks
- 45
- mi peak week
- 20
- mi longest run
- 554
- mi in total
Weekly distance
Training paces
From your goal of 3:59:00
- RecoveryRecovery runs11:15-12:00 /mi
- EasyEasy and long runs10:13-11:15 /mi
- SteadySteady runs9:12-9:41 /mi
- Race paceRace-pace work9:01-9:12 /mi
- ThresholdTempo, cruise reps8:27-8:41 /mi
- Interval800 m intervals7:41-8:01 /mi
| Week | Phase | Distance | Long run | Key sessions |
|---|---|---|---|---|
| 1 | Base | 25 mi | 10.5 mi | Steady run 4 mi |
| 2 | Base | 27.5 mi | 11.5 mi | Steady run 4.5 mi |
| 3 | Base | 30 mi | 12.5 mi | Steady run 5 mi |
| 4 | Baserecovery | 22.5 mi | 8.5 mi | Steady run 3.5 mi |
| 5 | Base | 33 mi | 13.5 mi | Steady run 5.5 mi |
| 6 | Build | 36 mi | 14.5 mi | Intervals 5 mi · Tempo run 6 mi |
| 7 | Build | 39.5 mi | 15.5 mi | Intervals 5.5 mi · Tempo run 6.5 mi |
| 8 | Buildrecovery | 29.5 mi | 10.5 mi | Intervals 4 mi |
| 9 | Build | 43 mi | 16.5 mi | Intervals 6 mi · Tempo run 7 mi |
| 10 | Build | 45 mi | 17.5 mi | Intervals 6.5 mi · Tempo run 7.5 mi |
| 11 | Peak | 45 mi | 18.5 mi | Marathon-pace run 7.5 mi · Cruise mile repeats 6.5 mi |
| 12 | Peakrecovery | 33.5 mi | 12.5 mi | Marathon-pace run 5.5 mi |
| 13 | Peak | 45 mi | 20 mi | Marathon-pace run 7.5 mi · Cruise mile repeats 6.5 mi |
| 14 | Taper | 33.5 mi | 13 mi | Short tempo 5.5 mi |
| 15 | Taper | 24.5 mi | 9 mi | Short tempo 4 mi |
| 16 | Race week | 41 mi | 26.2 mi | Race week: easy runs, then race day |
Sample week
Sub-4 marathon plan: a peak week, day by day
Week 10 of 16, 45 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 10 of 16
Build- MonRest
- TueIntervals7:41-8:01 /mi6.5mi
- WedEasy run10:13-11:15 /mi7mi
- ThuTempo run8:27-8:41 /mi7.5mi
- FriRest
- SatEasy run10:13-11:15 /mi6.5mi
- SunLong run10:13-11:15 /mi17.5mi
Who this plan is for
- Your recent half marathon is around 1:53 or faster.
- You run four or five days a week.
- You've run a marathon before, or you're very consistent at the half.
How to adjust it
- Enter your own recent race and the plan checks whether sub-4 is realistic.
- Aim a few seconds per mile faster than 9:09 to allow for crowds and weaving.
- Not quite there yet? Set a 4:15 goal and the paces follow.
Why this sub-4 marathon plan works
Know your paces
Easy runs well over a minute slower than race pace, tempo runs around 8:30 per mile and race pace a touch under 9:09.
Practise pacing
The fast-finish long runs train you to hold 9:09 when tired. That's where sub-4 is won.
Even splits
Going out at 8:45 feels easy at mile five and hurts at mile 20. Aim for even or slightly negative splits.
Sub-4 marathon plan FAQ
What pace do I need for a sub-4 marathon?
9:09 per mile or 5:41 per km. Many runners aim for about 9:00 per mile to build in a small buffer.
What half marathon time predicts a sub-4 marathon?
Roughly 1:52 to 1:54, provided you've done the long runs and mileage to carry that fitness over the full distance.
How many miles a week to break 4 hours?
This sample peaks at 45 miles a week. Most sub-4 runners peak in the 40s.
Should I run with a pacer?
A 3:55 to 3:59 pace group is a great option if your race has one. Stay with them early and avoid surging.
What if I miss sub-4 in training runs?
Training paces are for training. Hit your easy and tempo paces consistently and the race pace comes on the day, helped by the taper.
What's free and what's paid
Free: the plan outline (phases, weekly mileage and paces) plus the first 2 weeks day by day. Every session, the PDF and calendar sync come with Monthly ($13/month, cancel anytime), Yearly ($70/year) or Lifetime ($100 once, a one-time payment).
Related training plans
See every option on the marathon training plan page.