01 · What 4:00 takesWhat does a sub-4-hour marathon take?
Four hours is 14,400 seconds. Divided over 42.2 km26.2 mi, that is 341 seconds per kilometer: an average of 5:40 min / km9:07 min / mi, rounded to 5 seconds. At that pace you finish in 3:59:06, so with a small margin. You need that margin: with turns, crowds, and aid stations, you usually cover a little more than the official distance.
The goal is not just to run that pace, but to hold it for almost 4 hours. That is why this plan revolves around three things: long runs that build your endurance, marathon pace sessions that make your goal pace familiar, and threshold pace sessions that make that pace feel relatively easier.
The example runner in this plan is aiming for 3:58:24. To read more about marathon training with plenty of marathon pace, see the Hansons method and the Pfitzinger method.
02 · Are you ready?Are you ready for a sub-4-hour marathon?
According to the race time predictor, a sub-4-hour marathon is roughly equivalent to these times over shorter distances:
| Distance | Equivalent time |
|---|---|
| 5K | about 25:15 |
| 10K | about 52:23 |
| Half marathon | about 1:56:08 |
These times say something about your speed, not your endurance. If you only just run them, 4 hours is a tight goal: the prediction assumes good marathon preparation. With some margin, you are in a stronger position. The plan on this page belongs to an example runner with a recent half marathon of 1:51:49 (an average of 5:20 min / km8:35 min / mi). For that runner, the plan builder estimates a realistic finish time between 3:49 and 3:55, so breaking 4 hours is an achievable goal with room to spare.
This plan suits you if:
Running less, or is your half marathon clearly slower? Then start with the marathon training plan with 3 runs a week, which focuses on finishing. The VDOT calculator shows which training paces match your current race time.
03 · The planSub-4-hour marathon training schedule: 16 weeks, 4 days a week
Over 16 weeks, you build toward a sub-4-hour marathon of 42.2 km (26.2 mi)26.2 mi (42.2 km). The table matches what the plan builder creates for the example runner above, with a goal pace of 5:40 min / km9:07 min / mi. You run on Tuesday, Thursday, Saturday, and Sunday. You start at 221 minutes a week and build to just over 6 hours in weeks 10 through 13. Weeks 5 and 9 are easier; from week 14, you taper toward the marathon. For the example runner, the week grows from about 35 km21.7 mi to 60 km37.3 mi.
Monday, Wednesday, and Friday are free from running. Saturday and Sunday are back to back: keep the Saturday run easy so you start Sunday's long run feeling fresh. How to read the table:
| Week | Tuesday | Thursday | Saturday | Sunday |
|---|---|---|---|---|
| 1 | Threshold blocks 10 min easy warm-up 3 × (5 min at threshold pace + 1 min easy) 4 min easy cool-down Total: 32 min | Easy with fartlek 10 min easy 6 × (1 min brisk + 1:30 min easy) 4 min easy Total: 29 min | 33 min easy running | Long run with a faster finish 102 min easy 25 min brisk Total: 127 min |
| 2 | Marathon pace 10 min easy warm-up 34 min at marathon pace 5 min easy cool-down Total: 49 min | Easy with fartlek 10 min easy 7 × (1 min brisk + 1:30 min easy) 3:30 min easy Total: 31 min | 22 min easy running | 146 min easy long run |
| 3 | Threshold blocks 10 min easy warm-up 4 × (5 min at threshold pace + 1 min easy) 4 min easy cool-down Total: 38 min | Easy with fartlek 10 min easy 8 × (1 min brisk + 1:30 min easy) 4 min easy Total: 34 min | 39 min easy running with strides | Long run with a faster finish 124 min easy 30 min brisk Total: 154 min |
| 4 | Marathon pace 10 min easy warm-up 45 min at marathon pace 5 min easy cool-down Total: 60 min | Threshold blocks 10 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 3 min easy cool-down Total: 42 min | 37 min easy running with strides | 153 min easy long run |
| 5 · easier | 42 min easy running with strides | 42 min easy running with strides | 41 min easy running | 112 min easy long run |
| 6 | Threshold blocks 13 min easy warm-up 3 × (8 min at threshold pace + 1:36 min easy) 7 min easy cool-down Total: 49 min | Easy with fartlek 13 min easy 8 × (1 min brisk + 1:30 min easy) 7 min easy Total: 40 min | 81 min easy running with strides | Long run with a faster finish 115 min easy 29 min brisk Total: 144 min |
| 7 | Marathon pace 10 min easy warm-up 45 min at marathon pace 7 min easy cool-down Total: 62 min | Threshold blocks 10 min easy warm-up 3 × (10 min at threshold pace + 2 min easy) 5 min easy cool-down Total: 51 min | 82 min easy running with strides | 150 min easy long run |
| 8 | Threshold blocks 10 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 4 min easy cool-down Total: 50 min | 82 min easy running with strides | 82 min easy running with strides | Long run with a marathon-pace finish 132 min easy 28 min at marathon pace Total: 160 min |
| 9 · easier | Threshold blocks 10 min easy warm-up 4 × (5 min at threshold pace + 1 min easy) 4 min easy cool-down Total: 38 min | 75 min easy running with strides | 67 min easy running with strides | 115 min easy long run |
| 10 | Marathon pace 14 min easy warm-up 2 × (28:15 min at marathon pace + 6:39 min easy) 2 min easy cool-down Total: 86 min | Threshold blocks 28 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 12 min easy cool-down Total: 76 min | 77 min easy running with strides | 132 min easy long run |
| 11 | Marathon pace 10 min easy warm-up 2 × (28:15 min at marathon pace + 6:39 min easy) Total: 80 min | Threshold blocks 10 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 2 min easy cool-down Total: 48 min | 69 min easy running with strides | 176 min easy long run |
| 12 | Marathon pace 14 min easy warm-up 2 × (28:15 min at marathon pace + 6:39 min easy) 2 min easy cool-down Total: 86 min | Threshold blocks 28 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 12 min easy cool-down Total: 76 min | 77 min easy running with strides | 132 min easy long run |
| 13 | Threshold blocks 10 min easy warm-up 2 × (15 min at threshold pace + 3 min easy) 2 min easy cool-down Total: 48 min | 77 min easy running with strides | 77 min easy running with strides | Long run with a marathon-pace finish 132 min easy 38 min at marathon pace Total: 170 min |
| 14 · taper | Marathon pace 10 min easy warm-up 34 min at marathon pace 5 min easy cool-down Total: 49 min | 61 min easy running with strides | 61 min easy running with strides | 127 min easy long run |
| 15 · taper | Marathon pace 10 min easy warm-up 2 × (15 min at marathon pace + 6:39 min easy) Total: 53 min | 50 min easy running with strides | 50 min easy running with strides | 84 min easy long run |
| 16 | 20 min easy 4 × (2 min at marathon pace + 2 min easy) 13 min easy Total: 49 min | Rest day | 20 min easy with a few strides | Marathon |
The longest run lasts 176 minutes, in week 11. In weeks 8 and 13, you run the last 28 to 38 minutes of the long run at marathon pace; that is the best dress rehearsal for your pace, fueling, and gear. The peak week contains 373 minutes: 80, 48, 69, and 176 minutes. After that, your training time drops to 298 and 237 minutes in the taper, and in race week you run two more short sessions.
The button above creates a plan based on your own level, goal time, and days. If your current training differs from the example runner, the minutes and paces will differ too.
04Training paces
These are the paces from the plan for the example runner with a 1:51:49 half marathon. They shift slightly during the plan as you get fitter. Marathon pace stays at your goal pace.
| Session | Start of the plan | End of the plan |
|---|---|---|
| Easy running | 6:20 min / km10:12 min / mi | 6:10 min / km9:55 min / mi |
| Long run, warm-up, and cool-down | 6:40 min / km10:44 min / mi | 6:30 min / km10:28 min / mi |
| Marathon pace | 5:40 min / km9:07 min / mi | 5:40 min / km9:07 min / mi |
| Faster long-run finish | 5:35 min / km8:59 min / mi | 5:25 min / km8:43 min / mi |
| Threshold pace | 5:05 min / km8:11 min / mi | 5:00 min / km8:03 min / mi |
Run the fartlek pickups and the strides by feel: quick and relaxed, not all out. If you have a different recent race time, calculate your own paces with the VDOT calculator. If an easy run feels hard, slow down; easy stays easy, even if your watch says otherwise.
05 · Splits and pacingSplits and race pacing
Run as evenly as you can. Running the first half too fast usually costs you after 30 km18.6 mi. At 5:40 min / km9:07 min / mi, these splits lead to a finish time of 3:59:06:
| Point | Split |
|---|---|
| 5 km3.1 mi | 28:20 |
| 10 km6.2 mi | 56:40 |
| Half marathon | 1:59:33 |
| 30 km18.6 mi | 2:50:00 |
| 40 km24.9 mi | 3:46:40 |
| Finish | 3:59:06 |
The pace split calculator builds your own split table, including a negative split. The marathon pace calculator converts a goal time into pace.
06 · FuelingFueling during the marathon
Running for almost 4 hours, you need carbohydrates along the way. A common guideline is 30 to 60 grams per hour, rising to about 90 grams per hour if you are used to it. Practice that on your long runs, especially those with a marathon-pace finish, using the same gels or sports drink you plan to use in the race. New food or drinks on race day are a risk.
Read more in practicing fueling and hydration, race-day nutrition, and the importance of carbohydrates for runners.
07 · 3:30 and 3:00Other goal times: 3:30 and 3:00
Aiming higher? This is the average pace for each goal time, rounded to 5 seconds, with the equivalent times according to the race time predictor:
| Goal time | Average pace | Half marathon | 10K |
|---|---|---|---|
| 4:00 | 5:40 min / km9:07 min / mi | 1:56:08 | 52:23 |
| 3:30 | 5:00 min / km8:03 min / mi | 1:41:06 | 45:37 |
| 3:00 | 4:15 min / km6:50 min / mi | 1:26:16 | 38:58 |
Note for 3:30: it takes exactly 299 seconds per kilometer. At 5:00 min / km8:03 min / mi, you finish in 3:30:59, so run slightly faster. For 3:30, and certainly for 3:00, you usually need more training volume and often an extra running day. Create a personal plan with your own goal time and available days.
08 · FAQFrequently asked questions
Summary and next step
A sub-4-hour marathon takes an average of 5:40 min / km9:07 min / mi over 42.2 km (26.2 mi)26.2 mi (42.2 km). This 16-week plan with 4 runs a week combines long runs, marathon-pace and threshold sessions, and a three-week taper. It suits runners with a half marathon around 1:52 and a regular four-day training week. Create a personal plan with your own goal time, level, and days.
