16-week marathon training plan for runners looking to run sub 4

Running a marathon in under four hours is often the first goal runners set themselves when they are looking to do more than just get round. In the UK the average marathon time is between four and five hours so going sub 4:00 is a great goal to aim for. With the right training and commitment a sub 4 marathon is achievable for most runners but it will depend on your starting point. You will need to commit to five runs a week of varying length and intensity.

So is this the training plan for me?

A 4:00 hour marathon is approximately 9:00 per mile. To break 4:00, you should eventually be capable of a sub-1:50 half-marathon (8:20 per mile) and sub-50:00 10K (8:00 per mile). Right now, you should be running at least 20 miles per week, and be able to run for an hour non-stop.

What do the different runs on the training plan mean?

Rest/Cross-Train (XT) – Take a rest day, or do moderate cross-training with a no-impact activity such as yoga or swimming.

Tempo – Run easy for one mile to warm up. Then ease into the given pace for the distance show. Run easy for a mile to cool down. Tempo runs should feel challenging; on a scale of one to 10, your effort will feel like a seven or eight. You should be able to utter just a few words at a time. These runs train your body to sustain speed over distance.

Easy – Easy runs should be done 30 seconds to one minute per mile slower than your marathon goal pace. Around 80% of your training should be at this pace.

Long run – Much like an easy run, this is a long, slow distance run that will build your endurance. Run at an easy pace; you should be able to hold a conversation. This should be 30 seconds to one minute per mile slower than your goal pace.

Mile repeats – After a one-mile warm-up, run one mile at the given pace, then jog very slowly for half a mile to recover. Repeat cycles as directed. Cool down with one mile of easy running.

Marathon pace – This is the pace that you hope to maintain in the race. Run one mile easy to warm up and one mile easy to cool down.

What pace should I be doing each run at?

Work out what pace to do each of your runs at using our training pace calaculator - just tell us a recent run time and we'll do the rest. As well as the runs, the training plan includes those all important rest days - make sure you use these properly to avoid burning out or getting an injury. Adaptation to the body occurs when we rest so the only way to improve is to take rest and recovery seriously.

I've missed a week of the plan, what should I do?

Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. If you’ve missed four weeks or more, our best advice is to postpone your marathon, as it’s unlikely you’ll be able to get the time you want on race day having missed a month.

If you’ve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success. If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide.

How can I avoid getting injured?

The two most common causes of injury are training load error and lack of strength training. If you push too hard and don't manage your training load correctly you are far more likely to end up with an injury which might mean you have to pull out of the race altogether. Stick to the training plan and don't add additional runs or harder sessions. Your body needs time to adapt. If you are burning to do more then low impact cross training like swimming, cycling or yoga is a better option than more running.

It is also vital to develop a strength and conditioning training programme alongside your running. This will strengthen all your muscles and stave of repetitive strain and overloading injuries. Strength work twice a week is the ideal amount and you don't need to join a gym. With resistance bands and body weight you can create a great strength session. As with running make sure you build up your strength work gradually to enable the muscles to adapt.

What should I eat during my training?

As you run further and at higher intensities your body will need more fuel. This will mean increasing your carb intake to ensure you have enough glycogen stores in your muscles and eating more protein after a long or hard training session to aid recovery. Listen to your body and fuel yourself accordingly. You will be burning a lot more calories so you will need to eat more. It is also important to stay hydrated and to absorb electrolytes particularly as you start running longer distances. Practice carrying food and water with you on your long runs and find out what fuel you can stomach.

Sun Race (ideally half-marathon) (15M inc warm up/ cool down)

Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.

Week Nine (41M)

Mon Rest

Tue 6M consisting of the following: 1M jog and strides, 10 x 90 seconds uphill, jog back down, then 1M jog at end of session

Wed 7M (70 mins) easy

Thu 8M (80 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 17M (2hrs 55) easy

Week Ten (38M)

Mon Rest

Tue 7M consisting of the following: 1M jog, 3 x 1.5M (or 13mins) tempo, with 400m (or 3-min) jog recoveries between reps, the 1M jog

Wed 8M (82 mins) easy

Thu 1 mile jog, then 3M (26 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun Half-marathon. Aim for sub-1:50 (15M inc warm up and cool down)

Week Eleven (43M)

Mon Rest

Tue 1M jog, then 5M (or 50 mins) fartlek, then 1M jog

Wed 6M (60 mins) easy

Thu 8M (80 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 19M (3hrs 15) easy

Week Twelve (43M)

Mon Rest

Tue 7M consisting of: 1M jog and strides, 4 x 1M (or 9 mins) marathon pace with 200m (or 90 secs) jog recoveries, then 1M jog

Wed 7M (70 mins) easy

Thu 1M jog, then 3M (26 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 21M (3hrs 35) easy

Week Thirteen (42M)

Mon Rest

RW's Ultimate 16-week marathon training plan for runners looking to run sub-4:00

So is this the training plan for me?

What do the different runs on the training plan mean?

What pace should I be doing each run at?

I've missed a week of the plan, what should I do?

How can I avoid getting injured?

What should I eat during my training?

RW's 16-week sub 4:00 marathon training plan:

Week One (19M)

Week Two (25M)

Week Three (29M)

Week Four (27M)

Week Five (30M)

Week Six (33M)

Week Seven (37M)

Week Eight (31M)

Week Nine (41M)

Week Ten (38M)

Week Eleven (43M)

Week Twelve (43M)

Week Thirteen (42M)

Week Fourteen (39M)

Mon Rest

Week Fifteen (30M)

Week Sixteen (35M inc race)

This isn't the right plan for me - what now?

Watch Next

Training Plans

So is this the training plan for me?

What do the different runs on the training plan mean?

What pace should I be doing each run at?

I've missed a week of the plan, what should I do?

How can I avoid getting injured?

What should I eat during my training?

RW's 16-week sub 4:00 marathon training plan:

Week One (19M)

Week Two (25M)

Week Three (29M)

Week Four (27M)

Week Five (30M)

Week Six (33M)

Week Seven (37M)

Week Eight (31M)

Week Nine (41M)

Week Ten (38M)

Week Eleven (43M)

Week Twelve (43M)

Week Thirteen (42M)

Week Fourteen (39M)

Mon Rest

Week Fifteen (30M)

Week Sixteen (35M inc race)

This isn't the right plan for me - what now?

Watch Next

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Training Plans