Runners world sub 4 marathon
Runner's World Club: Sub-4:00 marathon training plan
Welcome to our Runner's World Club Sub-4:00 marathon plan, written by world-class coaches Tom Craggs and Robbie Britton. Here, we are offering non-members a free two-week sample of the schedule – to access the full plan, and a library of 80+ more plans for all distances and time goals, sign up to Runner's World Club membership here.
For many people, the marathon is a bucket-list event and can be the ultimate endurance running challenge. However fast you’re aiming to cover the 26.2 miles, it is a physical and mentally demanding challenge that needs respect. However, with the right training, discipline and recovery, the buzz from completing a marathon is like nothing else. Our marathon plans progressively develop your endurance and strength, to prepare you to cover the distance in your target time goal. Before starting, remember to get organised and ring-fence this time, as the consistency of your long runs and structured sessions are key to arriving on the start line fully prepared.
Who is this plan for?
Our Sub-4:00 marathon plan, encompassing five to six runs per week, is aimed at experienced runners who are regula
Sub 4 Hour Marathon Pace Guide and Training Plan
If you're looking to run a marathon in under four hours, you're in the right place! Running a sub-four hour marathon is an incredible goal, it's a very achievable marathon time, and totally possible for any runner who is willing to put in around four months following a good training plan.
Even if it's your first marathon, crossing the finish line in under four hours is within reach for many runners.
To run a marathon in 4 hours or less, runners should have good running technique, have no major physical limitations, and have already been running regularly for at least three to six months.
This guide will provide you with the essential information and training plan you need to achieve this goal. Here are the marathon race pace metrics a runner needs to hold over 26.2 miles (42.2 kilometers) to break the 4 hour barrier:
- average pace of 9:09 seconds per mile
- 6.57 miles per hour
- average pace of 5:41 seconds per kilometer
- 10.55 kilometres per hour
Key Takeaways You'll Learn From Reading This Article
- What is sub-4 hour marathon pace?
- Time standards for a sub-four-hour marathon
- Essential eleme
Marathon Training Plan: sub-4 hours
Got your sights set on a sub-3 marathon? Running and endurance coach, Tom Craggs, has put together a a series of marathon training plans, as part of Runner's World Club, to assist you reach your goal in the speediest of times.
A 4:00 marathon is approximately 9:00mins/mile. To break 4:00, you should eventually be capable of a sub-1:50 half marathon (approx 8:20min/mile) and a sub-50:00 10K (approx 8:00min/mile).
Each week will include manageable, long, tempo and speed runs as well as core sessions, rest days and optional cross-training.
What everyone's reading
The training plans when accessed via RWC, can be downloaded as a pdf or with a gold membership added to you running monitor (Garmin, Polar, Apple etc) via our training partner Final Surge.
Monday
STRENGTH TRAINING
Duration: 30 mins. Full workout and exercises descriptions can be establish in the full RWC practice plan.Tuesday
FARTLEK RUN
Duration: 56 mins.
Warm-up: 10 mins @9:45/mile or 6:04/km with strides and drills.
Main set: 15-18 x 1 min @8:05/mile or 5:01/km with 1-min steady between.
Cool-down: 10 mins @9:45/mile or 6:04/km.
Coach notes: This is a
Marathon Training
- Novice 1
This is Hal's most popular program: the Novice 1 Marathon Training Program. If you are training for your first marathon, this is the training...
- Novice 2
Novice 2 is designed to fit comfortably between the Novice 1 and Intermediate 1 marathon plans. It is designed for runners who may already...
- Intermediate 1
Hal's Intermediate 1 Marathon Training Program is one step up from Novice 2. It is designed for runners who may have used the novice...
- Intermediate 2
What's the difference between the Intermediate 1 and the Intermediate 2 Marathon Training Programs? A little bit of mileage, that's all. Runners who choose...
- Advanced 1
This training program for Advanced 1 marathoners offers a progressive buildup--similar to that for the novice and intermediate runners, except you start at 10...
- Advanced 2
The Advanced 2 Marathon Training Program is the toughest one Hal offers. Be aware of that before you punch the purchase button. It may...
- Novice Supreme
Are you a new runner with a limited background in running, yet you still would like to run a marathon? This Novice Supreme combines...
- Personal Best
This 30-week Personal Best Marath
Go all in for 2025. Purchase a training plan and get 20% off Premium at checkout for a limited time.
The new and improved Sub 4-Hour Marathon Training Plan is designed for runners who want to run inside 4-hours in their next marathon. If you have run close to 4-hours before or ran around 1:55-2:00 for the half marathon distance then this plan is perfect for you.
This plan is aimed at runners who can already run up to 9-miles during week 1 of the training schedule and around 20-25-miles per week. If you’re not yet here I would suggest building up to this distance prior to starting the plan.
With in-depth information on every part of the build up, each week is packed with tips, workouts, and insights from myself, to give you all the tools and structure you need to succeed. I share knowledge gained from working with a range of different athletes and my own athletic career to help you train efficiently, manage time effectively, execute better on race day and enjoy the ride! Plus, gain complimentary access to JM Run Club - a library of running resources and training advice to help you make the most of your plan.
Your plan also includes downloadable guides on using the plan, in
- Novice 1