Marathon Plan - Sub 4 Hours - 16 Week Plan

Looking to break the 4-hour barrier in your next marathon?
This structured 16-week plan is built to get you there combining intelligent pacing, progressive endurance, and just the right amount of speed work to make every kilometre count.

A one off payment of £85. You will receive your plan via a PDF on the email used at checkout. 

Designed for runners who can comfortably run 25 km per week, this plan gradually builds your mileage and confidence while keeping recovery at the core. You’ll develop the aerobic strength and pacing discipline needed to hold 5:40/km (9:09/mi) all the way to the finish line.

💡 What’s Included

• 16-week day-by-day training schedule — clear mileage and pacing targets

• Smart pacing zones for easy, tempo, speed, and marathon-pace sessions

• Weekly progression focused on endurance, aerobic development, and race-specific sharpening

• Built-in recovery weeks to reduce fatigue and lower injury risk

• Taper phase that ensures you arrive on race day fresh, fit, and ready to perform

🔥 Perfect For

• Runners aiming to run a sub 4 hour marathon

• Intermediate athletes who already run 3–4 times per week

• Those who want structure, balance, and purpose in every session

🕓 Training Overview

• Duration: 16 weeks

• Peak Weekly Mileage: 60–70 km (37–43 miles)

• Runs per Week: 4–5 (plus optional cross-training)

• Focus: Endurance, pacing, and strength