About This Sub 4 Hour Marathon Training Plan
Breaking 4 hours in a marathon is a significant achievement that separates casual marathoners from serious runners. A sub-4 hour marathon represents solid intermediate performance and is an attainable goal for dedicated runners willing to train consistently.
The Sub-4 Hour Marathon Goal
To run a sub-4 hour marathon, you must maintain:
- Overall pace: 9:09 per mile (5:41 per kilometer)
- Per 5K: 28:25 or faster
- Per 10K: 56:50 or faster
- Half marathon split: 1:59:30 or faster
This pace is fast enough to be challenging, but sustainable enough for motivated intermediate runners to achieve.
Are You Ready for Sub-4 Training?
Before starting a sub-4 hour marathon training plan, you should have:
Recommended Fitness Prerequisites:
- Half Marathon PR: 1:50-1:55 or faster
- 10K PR: 52-56 minutes or faster
- 5K PR: 24-26 minutes or faster
- Weekly Mileage Base: Comfortable running 25-30 miles per week
- Training History: At least 6-12 months of consistent running
- Previous Marathon: Ideally 4:15-4:45 (but not required)
- Injury-Free: No current injuries or chronic issues
Mental Readiness:
- Commitment to 16-18 weeks of structured training
- Willingness to run 35-50 miles per week at peak
- Ability to complete 2-3 quality workouts per week
- Dedication to proper pacing and race strategy
- Consistency in training and recovery
Sub-4 Hour Training Plan Structure
Our AI-personalized sub-4 plan typically includes:
Weekly Mileage Progression:
- Weeks 1-4: 30-35 miles per week (base building)
- Weeks 5-8: 35-42 miles per week (build phase)
- Weeks 9-14: 40-50 miles per week (peak training)
- Weeks 15-16: 30-40 miles per week (taper)
Key Workout Types:
1. Long Runs (12-20 miles)
- Most at 9:45-10:15/mile pace (easy effort)
- Some with marathon pace segments (9:09/mile)
- Final long run: 20 miles with 8-10 at goal pace
2. Tempo Runs
- 6-10 miles at threshold pace (8:30-8:45/mile)
- Builds lactate threshold and endurance
- Critical for maintaining sub-9:09 pace late in race
3. Interval Training
- VO2 max intervals: 6-8 x 800m at 7:45-8:00/mile
- Marathon pace intervals: 4-6 x 1 mile at 9:09/mile
- Builds speed and confidence at goal pace
4. Easy Runs
- 4-8 miles at 10:00-11:00/mile
- Essential for recovery and building aerobic base
- Should feel comfortable and conversational
Training Paces for Sub-4 Marathon
| Workout Type | Pace per Mile | Purpose |
|---|---|---|
| Easy Runs | 10:00-11:00 | Recovery, aerobic base |
| Long Runs | 9:45-10:15 | Endurance |
| Marathon Pace | 9:09 | Goal race pace |
| Tempo Runs | 8:30-8:45 | Lactate threshold |
| Intervals | 7:45-8:15 | VO2 max, speed |
Sample Training Week (Peak Training)
Here's what a typical week might look like during peak training (Week 12):
- Monday: Rest or easy cross-training
- Tuesday: Interval workout - 2 mile warm-up, 6 x 800m at 7:50 pace with 400m recovery, 1 mile cool-down (8 miles total)
- Wednesday: Easy run 6 miles at 10:00-10:30 pace
- Thursday: Tempo run - 2 mile warm-up, 6 miles at 8:35 pace, 1 mile cool-down (9 miles total)
- Friday: Easy run 4 miles or rest
- Saturday: Long run 18 miles - first 8 at 10:00 pace, middle 8 at 9:09 pace, last 2 easy
- Sunday: Easy recovery run 4-5 miles at 10:30 pace
- Total: 49-50 miles for the week
Race Day Strategy for Sub-4
Executing a sub-4 marathon requires smart pacing:
Conservative Start
- Miles 1-6: Run 9:15-9:20 per mile (slightly slower than goal)
- Resist the temptation to go out fast with the crowd
- Save energy for the second half
Settle into Pace
- Miles 7-20: Run consistent 9:09 per mile
- Focus on rhythm and form
- Take fuel at planned intervals (every 45 minutes)
- Stay mentally engaged and positive
Push to the Finish
- Miles 21-26.2: Give everything you have left
- Expect fatigue but maintain form
- Focus on each mile individually
- If feeling good, can push 9:00-9:05 pace in final miles
Common Mistakes to Avoid
- Starting too fast: The most common mistake - pace yourself!
- Skipping easy days: Running too hard on recovery runs
- Inadequate fueling: Practice your nutrition strategy in training
- Ignoring pace in long runs: Long runs should be slower than race pace
- Overtraining: More is not always better - stick to the plan
- Poor taper: Don't panic and add extra miles in final weeks
Download as PDF
Get your complete Sub 4 Hour Marathon Training Plan as a beautifully formatted PDF. Print it, save it, share it with your coach!
What's Included in Your Plan
Everything you need to succeed in your training
Intermediate training plan for motivated runners
Weekly mileage 35-50 miles at peak
Specific marathon pace workouts (9:09/mile)
Tempo runs to build lactate threshold
Interval training for speed development
Long runs with race pace segments
Detailed pace guidance for all workout types
Race day pacing strategy and nutrition plan
Free PDF download and calendar sync
Why Choose Our Sub 4 Hour Marathon Training Plan?
Achievable goal for 30-40% of marathoners
Scientifically designed for sub-4 performance
AI-personalized to your current fitness level
Progressive overload prevents plateaus
Balance of speed, endurance, and recovery
Proven by thousands of successful sub-4 finishers
Flexible enough to fit your schedule
Completely free with PDF export
Frequently Asked Questions
What pace do you need to run for a sub 4 hour marathon?
To break 4 hours in a marathon, you need to maintain a pace of 9:09 per mile (5:41 per kilometer) for the entire 26.2 miles. This equates to running each 5K in approximately 28:25, each 10K in 56:50, and each half marathon in 1:59:30. The key is running consistent splits - going out too fast is the most common mistake that prevents runners from achieving sub-4.
How hard is it to run a sub 4 hour marathon?
Running a sub-4 hour marathon is challenging but very achievable for dedicated intermediate runners. It's accomplished by approximately 30-40% of marathon finishers, making it significantly more attainable than sub-3 (only 3-4% of finishers). With 3-4 months of focused training at 35-50 miles per week and a half marathon PR around 1:50-1:55, most runners can achieve this goal.
What should my half marathon time be to run a sub 4 hour marathon?
To comfortably run a sub-4 hour marathon, you should be able to run a half marathon in approximately 1:50-1:55. This gives you a 10-15 minute buffer for the additional fatigue of the full marathon distance. If your half marathon PR is around 2:00, you should still be capable of sub-4 with proper training and smart pacing. Our AI coach uses your half marathon time to calculate personalized training paces.
How many miles per week do I need to run for a sub 4 hour marathon?
Most successful sub-4 hour marathoners train 35-50 miles per week during peak training. The sweet spot for many runners is 40-45 miles per week with quality workouts. You can achieve sub-4 on lower mileage (30-35 miles) if you focus on quality over quantity, but higher mileage (45-50 miles) provides more endurance and a larger safety margin. Our AI coach personalizes your weekly mileage based on your experience and injury history.
What workouts should I do for sub 4 hour marathon training?
Key workouts include: (1) Long runs of 16-20 miles, some with marathon pace segments at 9:09/mile, (2) Tempo runs of 6-10 miles at 8:30-8:45/mile pace to build threshold, (3) Interval training like 6-8 x 800m at 7:45-8:00/mile to develop speed, (4) Marathon pace intervals like 4-6 x 1 mile at 9:09/mile to practice race pace, and (5) Easy recovery runs at 10:00-11:00/mile. Include 2-3 quality workouts per week.
How long should I train for a sub 4 hour marathon?
Most sub-4 hour marathon training plans are 16-18 weeks long, assuming you already have a base of 25-30 miles per week. If you're coming from lower mileage, add 4-6 weeks of base building first. The 16-week duration is most popular as it provides enough time to build endurance and practice race pace without losing motivation or risking overtraining.
Can I run a sub 4 hour marathon in my first marathon?
While possible, it's challenging to run sub-4 in your first marathon. Most runners benefit from completing a first marathon to learn pacing, fueling, and how their body responds to 26.2 miles. That said, if you have strong half marathon times (sub-1:55) and train properly, sub-4 on your first attempt is achievable. We recommend starting conservatively and adjusting your goal based on how you feel at mile 20.