Sub 4-Hour Marathon Training Plan

This plan is for you if… You’re a regular runner and are shooting for a specific time in the marathon.

How often will I need to run? Four days a week, plus one core exercise session.

Target time: Under four hours.

Smashing the four-hour barrier is one of the most common targets for marathon runners. For many runners it marks the moment they change from someone just looking to get through a marathon to someone who lines up with a specific pace and goal in mind. Often that comes after you’ve already completed a marathon, but it’s also common to discover that competitive instinct within yourself as you train for your first event.

Whether you’re lining up for your first crack at a sub-4 or your fifth, this plan is one of three created for Coach by James Heptonstall, captain of Adidas Runners London – will help get you there. It’s also great for any marathon runners with a goal between 3hr 45min to 4hr 30min in mind, because the pace you should do each type of run at can easily be adjusted to your ability.

It’s a tried-and-tested plan too. Helen Shannon followed this plan in advance of the London Marathon 2022 and romped home in a time of 3hr 51min, beating her previous best of 3hr 56min, chalked up eight years and two kids earlier. She details more of her experience below.

Along with this schedule, we have an extensive guide to marathon training which will help you every step of the way. You may also want to view our beginner marathon training plan and sub-3hr marathon training plan before committing to this one.

To help you get a quick overview of what’s involved with this plan, and for returning readers, we begin with the weekly schedule. For detailed instructions for how to follow the plan, which core exercises to do and how to do them, and more information to help you get the most out of the plan, keep scrolling or use the page navigation to jump around.

Pacing Guide

Easy: You can hold a conversation while running without getting too out of breath.

Steady: You can say the odd sentence, but not hold a conversation. This equates to your marathon pace.

Tempo: Getting fast now, so you can barely talk at all. This is around your 5km pace.

Strides: These are short sprints at around 85% to 95% effort. If you know your one-mile race pace, then that’s the effort level you should aim for. Ease into the start of each stride, hit your pace in the middle, then ease off again over the final few seconds.

1:1 standing rest: You run for a set period of time then recover for the same period of time. For example, if you run the first 1km rep in 3min 25sec, the rest period is 3min 25sec which is spent stationary, before then going into the second 1km rep. If you complete the second rep in 3min 43sec, the rest period is then 3min 43sec, and so on. The aim is to keep all reps equal.

Week 1

It’s time to get up and running. You’re starting with a relatively light workload, and these early weeks are a great chance to make sure you nail the supportive core strength sessions. Your body will need that strength down the line when the running ramps up.

Week 2

Week 3

Week 4

The workload starts to climb steeply this week, with a tempo run, a hill reps session and a 16km long run. Make sure you’re supporting your body with stretching, yoga and foam rolling. Getting into a good routine with recovery work now will serve you well in the weeks to come.

Week 5

Week 6

Your long run hits 21km this weekend, and that distance will keep climbing for the next couple of months. These long runs are great for your fitness and also serve as a chance to practise your race day routine, from the fuel you’re going to use to the kit you’re going to wear. It’s particularly important to start experimenting with different energy sources like gels and drinks to make sure you find one you can stomach comfortably on race day. Start with our guides to the best running gels and the best running water bottles, along with the best running belts or best hydration packs to carry everything.

Week 7

Week 8

Capping off this week is a half marathon race. It’s ideal if you can get to a live event, but even entering a virtual one is good to provide some extra motivation (and a medal, of course). The race is a good chance to practise your pacing, so be smart, aim to finish strong and give yourself a confidence boost for the full marathon to come. Browse our list of the best UK half marathons to see if one of our picks matches up to your schedule.

Week 9

Week 10

Week 11

Your longest training run is this week, with 35km lined up for the weekend. Use this as the big dress rehearsal for the marathon, because you should have your race-day kit and nutrition already mapped out by now. Also, use it as a chance to practice your pre- and post-race routines to help you prep and recover.

Week 12

Your taper for the marathon begins here, so you’ll be reducing your weekly mileage. However, you still have some hard runs to do before the big day, so it’s not the time to take your eye off the ball. Focus on recovery and keep nailing your sessions.

Week 13

Week 14

The hay is in the barn, as they say. You’ve done the hard work and marathon week is all about eating well, sleeping as much as possible and sticking with the sound decisions about your race you’ve made already – do NOT get distracted by a new pair of carbon shoes now. Read this advice from elite runners about how to pace a marathon and make “don’t start too fast” your mantra. Enjoy the race!

About This Plan

Now you’ve seen the day-to-day details of the plan, here’s some more information on what’s involved and advice on how to stick to it.

If it’s a sub-4 you’re after, however, you’ll need to run at a pace of 5min 41sec per kilometre on the big day (or 9min 9sec per mile in old money). If you have a few half marathons under your belt, a rough guide to setting your marathon target time is to double a recent half marathon time and then add seven to ten minutes. A half marathon in something like 1hr 50min is a great indication you have it in you to go sub-4.

Core Exercises

On core workout days, choose 10 exercises from the following.

• Plank: On your forearms and balls of your feet, hold your body in a straight line from your head heels. Hold this position for time.
• Balancing crunch: Sit on a bench, lean back and extend your legs out in front of you. Bring your knees and chest towards each other, then return to the start. Complete the specified number of reps.
• Wall sit: Press your back against a wall with your knees bent, feet flat on the floor and thighs parallel to the floor.
• Press-up: Get on your hands and feet, with your hands under your shoulders with your arms extended and feet hip-width apart. Brace your core and, keeping your body in a straight line throughout, bend your elbows to lower your chest to the floor, then press back up powerfully.
• Superman: Lie face down on the floor with your arms extended in front of you. Raise your arms and legs, pause, then lower. Your head and neck should remain in a neutral position.
• Russian twist with weight: Sit on the floor holding a weight in both hands by your chest, with your knees bent and feet on the floor. Lean back and twist your torso from side to side, keeping the weight in the centre of your chest. Lift your feet off the floor to increase the difficulty.
• Mountain climber: Begin in the high plank position with your hands under your shoulders and arms extended, with your body in a straight line from head to heels. Brace your core, then bring one knee to your chest, then the other. Repeat at pace.
• Split squat: Adopt a split stance with one leg in front of the other. Bend both knees to 90° then push back up through your front heel. Complete the specified number of reps, then switch legs and perform another set of reps. 
• Sit-up: Lie on your back with your knees bent and feet flat on the floor. Lift your torso until you are sitting up, then lower under control. Take care not to strain your neck. 
• Weighted squat: Stand with your feet hip-width apart. Push your hips back and bend your knees to lower, keeping your back straight and chest up. Pause once you're parallel to the floor, then push back up through your heels. Add weight in any way you can, holding a kettlebell or makeshift weight by your chest as in a goblet squat, or holding dumbbells by your sides or shoulders. 
• Side plank (both sides): Lie on your side, with your elbow under your shoulder and forearm perpendicular to your body. Lift your body so it forms a straight line and hold. Repeat on the other side. 
• Sit-out: On your hands and knees, lift your knees slightly off the floor keeping your toes on the floor. Raise your left arm, twist your torso so your chest faces left and then bring your right leg under your body, kicking it out to the left. Return to the start and repeat on the other side.
• Jackknife: Lie on your back with your legs extended and arms extended behind your head. Raise your arms and legs and reach your hands to your toes. Lower to the start under control. 
• Burpee: Stand, then bend over to place your hands on the floor. Jump your feet back to land in a high plank position, lower your chest to the floor, then push back up. Jump your feet back to your hands, then jump straight up and clap your hands above your head. Land softly and go straight into the next rep.
• Step-up with extension: Stand in front of a stable platform about knee high. Step onto the box, then extend your leading leg and raise the trailing leg, bending the knee until your thigh is parallel to the floor. Reverse the move under control. Switch sides with each rep.

Does This Plan Work?

Yes, or more accurately, it worked for Helen Shannon who followed the plan and ran a sub-4 time at the London Marathon 2022. 

Shannon completed almost every run on the plan, but only did the core element three times, something she regrets. “If I have a piece of advice, it’s don’t skip the core work,” Shannon says. She was also unable to race a half marathon as she was abroad on holiday at the time.

“It’s a straightforward plan and easy to follow,” says Shannon. “It was my first time doing speedwork and intervals, and was a good introduction.” A running watch which allowed her to set up the intervals to follow proved useful.

Shannon suffered with an acute case of maranoia while tapering, especially during the final week. However, it came together on the day and she felt great, flying out of the blocks and notching up a half marathon PB in the first half. Although the second half was slower, she finished with a time of 03hr 51min 26sec. Bravo!