Sub-4 Hour Marathon Training Plan
Break four hours.
18 weeks of structured base, tempo, and marathon-pace work.
Length
18 weeks
Race pace
9:09 / mile
Long run peak
32 km
Free, no login, no card. See every week before you make an account.
How it works
Five-week base, six-week threshold block, five weeks of marathon-specific work, two-week taper.
Marathon-pace miles built into long runs from week 12 on.
Your coach doesn't push race pace if synced data says you're not ready.
Common questions
How fit do I need to be?
Comfortable running 16–20 km. Current marathon time around 4:15–4:30.
How long are the longest runs?
Peak around 30–32 km in weeks 13–15.
Ready to start?
Answer a few questions and see the whole plan, built around your week. Your coach adapts it from day one.
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