16-week marathon training plan for runners looking to run sub-4

The average marathon finishing time in the UK hovers around 4:20 for men and 5:00 for women. So setting sights on a sub-4:00 marathon is an ambitious yet attainable goal for many runners. Of course, breaking 4:00 hours will largely depend on your current fitness level and the time you can dedicate to training. To realistically reach the sub-4:00 mark, you’ll want to commit to a proper training plan that ideally includes five runs per week, each varying in distance and intensity. With the right preparation, consistency and dedication, you can make your marathon ambitions a reality.

M or 20 mins easy?

A 4:00-hour marathon works out at a pace of approximately 9min/mile. It’ s not an absolute science but, ideally, to break 4:00 you should be looking at achieving a sub-1:50 half marathon (a pace of 8:20min/mile) and a sub-50:00 10k (8:00min/mile).

For this plan, you should also already be running regularly – around 20 miles a week – and be able to run for an hour without stopping.

What do the different runs on the training plan mean?

Rest/Cross-Train (XT) – Mission Marathon Training Plan: sub-3:30 hours yoga or swimming.

Tempo – Tempo runs should feel challenging. On a scale of one to 10, your effort will feel like a seven or eight, and you should be able to say a few words but not full sentences. These runs help train your body to sustain your required speed over increasingly longer distances. When you do a tempo, make sure you warm up properly with an easy mile first, ease into your tempo pace, then do an easy mile at the end to cool down.

Easy – Easy runs should be done at least 30 seconds to one minute per mile slower than your marathon goal pace – slower is fine too if you are very tired. Around 80% of your training should be at this pace.

Long run – This is a Work out what pace to do each of your runs at using our that will build your endurance. Run at an easy pace; you should be able to hold a conversation. This should be at least 30 seconds to one minute per mile slower than your goal marathon pace.

Mile repeats – After a one-mile warm-up, run one mile at the given pace, then jog very slowly for half a mile to recover. Repeat cycles as directed. Cool down with one mile of easy running.

Marathon pace – This is the pace that you hope to maintain in the race. Run one mile easy to warm up and one mile easy to cool down.

What pace should I be doing each run at?

Work out what pace to do each of your runs at using our M 80 mins easy – just tell it a recent run time and it will do the rest. As well as the runs, the training plan includes those all-important rest days – make sure you use these properly to avoid burning out or getting an injury. Adaptation to the body occurs when we rest, so the only way to improve is to take rest and recovery seriously.

I've missed some of the plan, what should I do?

Don’t worry: very few runners get to the end of their marathon training schedule without missing at least some runs due to illness, injury and lack of.

If you’ve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success. If you’re coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide.

However, if you’ve missed four weeks or more, our best advice is to postpone your marathon, as it’s unlikely you’ll be able to get the time you want on race day Is this training plan right for me.

How can I avoid getting injured?

The two most common causes of injury are Half marathon. Aim for sub-1:50 15M including warm-up and cool-down and lack of strength training. If you push too hard and don't manage your training load correctly, you’re far more likely to end up with an injury, which might mean you have to pull out of the race altogether. Stick to the training plan and don't add additional runs or harder sessions. Your body needs time to adapt. If you're burning to do more, low-impact cross training like swimming, cycling or yoga Mission Marathon Training Plan: sub-3:30 hours.

It’s also vital to develop a strength and conditioning training programme alongside your running. This will strengthen all your muscles and stave off repetitive strain and overloading injuries. Strength work twice a week is the ideal amount, but you don’t need to join a gym if you don’t want to. With resistance bands and body weight you can create a great strength session at home. As with running, make sure you build up your strength work gradually to enable the muscles to adapt.

What should I eat during my training?

As you run further and at higher intensities, your body will need more fuel. This will mean increasing your carb intake to ensure you have enough glycogen stores in your muscles and eating more protein after a long or hard training session to aid recovery. Listen to your body and fuel yourself accordingly. You will be burning a lot more calories, so you will need to eat more. It's also important to stay hydrated and consume electrolytes, particularly as you start running longer distances. Practise carrying food and water with you on your long runs and find out what fuel you can stomach.

Sun Race (ideally half marathon) (15M including warm-up / cool-down)

Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.

Week Nine (41M)

Mon Rest

Tue 6M consisting of the following: 1M jog and strides, 10 x 90 seconds uphill, jog back down, then 1M jog at end of session

Wed 7M (70 mins) easy

Thu 8M (80 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 17M (2hrs 55) easy

Week Ten (38M)

Mon Rest

Tue 7M consisting of the following: 1M jog, 3 x 1.5M (or 13mins) tempo, with 400m (or 3-min) jog recoveries between reps, then 1M jog

Wed 8M (82 mins) easy

Thu 1M jog, then 3M (26 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun Half marathon. Aim for sub-1:50 (15M including warm-up and cool-down)

Week Eleven (43M)

Mon Rest

Tue 1M jog, then 5M (or 50 mins) fartlek, then 1M jog

Wed 6M (60 mins) easy

Thu 8M (80 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 19M (3hrs 15) easy

Week Twelve (43M)

Mon Rest

Tue 7M consisting of: 1M jog and strides, 4 x 1M (or 9 mins) marathon pace with 200m (or 90-sec) jog recoveries, then 1M jog

Wed 7M (70 mins) easy

Thu 1M jog, then 3M (26 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 21M (3hrs 35) easy

Week Thirteen (42M)

Mon Rest

Tue 6M consisting of the following: 1M jog and strides, then 10 x 90 seconds uphill, jog back down, then 1M jog at end of session

Wed 7M (70 mins) easy

Thu 1M jog, 4M (34 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy or parkrun

Sun 20M (3hrs 25) slow

Week Fourteen (39M)

Mon Rest

Tue 1M jog, then 6 x 800m (or 4 mins) at 10K pace, with 100m (or 1-min) jog recoveries between sets, then 1M jog

Wed 6M (60 mins) easy

Thu 7M (70 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 18M (3hrs 05) easy

Week Fifteen (30M)

Mon Rest

Tue 5M of the following: 1M jog, then 8 x 400m (or 90 secs) at 5K pace, with 200m (or 2-min) jog recoveries between sets, then 1M jog

Wed 5M (50 mins) easy

Thu 1M jog, then 3M (25 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 12M (2hrs) easy

Week Sixteen (35M including race)

Mon Rest

Tue 4M consisting of the following: 1M jog, then 10 x 200m (or 45 secs fast) at 5K pace, with 100m (or 30-sec) jog recoveries between sets, then 1M jog

Wed 3M (30 mins) easy

Thu Rest

Fri Rest

Sat 2M (or 20 mins) easy

Sun Race day

What if this isn't the right plan for me?

If you're not sure this is the training plan you want to follow, head to our marathon training guide to look at all of our free marathon training plans.