Is this the training plan for me?
To run a 4:30 hour marathon, you’ll need to do approximately 10 minute miles for the entire course. To break 4:30, you should be capable of running a sub-2:00 half-marathon and a sub-53:00 10K.
Before starting, you should be used to running for 20-30 minutes four or five times a week.
What do the different runs on the training plan mean?
Rest/Cross-Train (XT) – How to train for a hilly race yoga or swimming.
Tempo – Run easy for one mile to warm up. Then ease into the given pace for the distance show. Run easy for a mile to cool down. Tempo runs should feel challenging; on a scale of one to 10, your effort will feel like a seven or eight. You should be able to utter just a few words at a time. These runs train your body to sustain speed over distance.
Easy – Easy runs should be done 30 seconds to one minute per mile slower than your marathon goal pace.
Long run – Much like an easy run, this is a long, slow distance run that will build your endurance. Run at an easy pace; you should be able to hold a conversation. This should be 30 seconds to one minute per mile slower than your goal 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?
Rest or parkrun Rest or parkrun - just tell us a recent run time and we'll do the rest.
I've missed a week of the plan, what should I do?
Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. 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 having missed a month.
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 are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide.
RW's 16-week sub 4:30 marathon training plan:
Week One (13M)
Mon 2M (miles) (or 23 mins, if you prefer to train to time) easy
Tue Rest
Wed 3M (35 mins) easy
Thu 2M (21 mins) marathon pace
Fri Rest
Sat Rest
Sun 6M (70 mins) run/walk
Week Two (20M)
Mon Rest
Tue 5Race ideally half-marathon. Aim for sub:2:10hrs and do a 1M warm-up and 1M cool-down
Wed 4M (45 mins) easy
Thu 1M jog, then 2M (18 mins) tempo, then 1M jog
Fri Rest
Sat Rest
Sun 7M (80 mins) run/walk
Week Three (22M)
Mon Rest
Tue 6M consisting of the following: 1M jog, then 3 x 1M tempo, with 400m jog recoveries, then 1M jog
Wed 5M (55 mins) easy
Thu 3M (31 mins) marathon pace
Fri Rest
Sat just tell us a recent run time and well do the rest
Sun 8M (90 mins) run/walk
Week Four (23M)
Mon Rest
Tue 5M consisting of the following: 1M jog, then 4 x 800m at 10K pace, with 200m jog recoveries, then 1M jog
Wed 6M (66 mins) easy
Thu 1M jog, then 2M (18 mins) tempo, then 1M jog
Fri Rest
Sat Rest
Sun 1M of 1M jog, then 8 x 90 seconds uphill, then jog back. Then 1M jog at end of session
Week Five (24M)
Mon Rest
Tue 1M jog, then 3M (30 mins) of fartlek (3mins fast, 2mins slow), then 1M jog
Wed 5M (55 mins) easy
Thu 4M (40 mins) marathon pace
Fri Rest
Sat just tell us a recent run time and well do the rest
Sun 10M (1hrs 45) run/walk
Week Six (27m)
Mon Rest
Tue 5Mission Marathon Training Plan: sub-3 hours
Wed 5M (57 mins) easy
Thu 1M jog, then 3M (approx 27 mins) tempo, then 1M jog
Fri Rest
Sat just tell us a recent run time and well do the rest
Sun 12M (2hrs 5) run/walk
Week Seven (32M)
Mon Rest
Tue 6M consisting of the following: 1M jog and strides, then 9 x 400 at 5K pace, with 200m jog recoveries, then 1M jog
Wed 6M (approx 70 mins) easy
Thu 6M (approx 62 mins) marathon pace
Fri Rest
Sat just tell us a recent run time and well do the rest
Sun 14M (approx 2hrs 25) run/walk
Week Eight (31M)
Mon Rest
Tue 5M consisting of the following: 1M jog and strides, then 12 x 200m at mile pace, with 200m jog recoveries, then 1M jog
Wed 7M (80 mins) easy
Thu1M jog, then 2M (18 mins) tempo, the 1M jog
Fri Rest
Sat Rest
Sun Race (ideally half-marathon). Aim for sub:2:10hrs (and do a 1M warm-up and 1M 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 (36M)
Mon Rest
Tue 6M consisting of the following: 1M jog and strides, 10 x 90 seconds uphill, then jog back down. Then 1M jog at end of session.
Wed 6M (70 mins) easy
Thu 8M (80 mins) steady
Fri Rest
Sat M consisting of the following: 1M jog, then 3 x 1M tempo, with 400m jog recoveries, then 1M jog
Sun 16M (3hrs) long
Week Ten (34M)
Mon Rest
Tue 7M of 1M jog, 3 x 1.5M (or 15 mins) fast with 400m (or 3-min) jog recoveries, then 1 mile jog
Wed 7M (80 mins) slow
Thu 1M jog, then 3M (31 mins) marathon pace, then 1M jog
Fri Rest
Sat Rest
Sun Half-marathon. Aim for sub-2:00 (15M inc warm up and cool down)
Week Eleven (38M)
Mon Rest
Tue 1M jog, then 5M (50 mins) fartlek (3mins fast, 2mins slow), then 1M jog
Wed 5M (57 mins) slow
Thu 8M (80 mins) marathon pace
Fri Rest
Sat just tell us a recent run time and well do the rest
Sun 18M (3hrs 15) long
Week Twelve (39M)
Mon Rest
Tue 7M consisting of the following: 1M jog and strides, 4 x 1M (or 9:30 mins) fast with 200m (or 90 secs) jog recoveries, then 1M jog
Wed 7M (80 mins) slow
Thu 1M jog, then 3M (31 mins) marathon pace, then 1M jog
Fri Rest
Sat just tell us a recent run time and well do the rest
Sun 20M (3hrs 30) long
Week Thirteen (39M)
Mon Rest
Tue 7M consisting of the following: 1M jog and strides, then 10 x 2 mins uphill, jog back down. Then 1M jog at end of session
Wed 6M (70 mins) easy
Thu 1M jog, then 4M (42 mins) marathon pace, then 1M jog
Fri Rest
Sat M consisting of the following: 1M jog, then 3 x 1M tempo, with 400m jog recoveries, then 1M jog
Sun 20M (3hrs 30) long
Week Fourteen (35M)
Mon Rest
Tue 6M consisting of the following: 1M jog, then 6 x 800m (or 4:30 mins) tempo, with 100m jog recoveries, then 1M jog
Wed 5M (57 mins) easy
Thu 7M (72 mins) marathon pace
Fri Rest
Sat just tell us a recent run time and well do the rest
Sun 17M (3hrs) long
Week Fifteen (20M)
Mon Rest
Tue 5M consisting of the following: 1M jog, then 8 x 400m at 5K pace, with 200m jog recoveries, then 1M jog
Wed 4M (45 mins) easy
Thu 1M jog, then 3M (31 mins) marathon pace, then 1M jog
Fri Rest
Sat Rest
Sun 6M (66 mins) easy
Week Sixteen (35M inc race)
Mon Rest
Tue 4M consisting of the following: 1M jog, then 10 x 200m at 5K pace, with 100m jog recoveries, then 1M jog
Wed 3M (35 mins) easy
Thu Rest
Fri Rest
Sat 2M (22 mins) easy
Sun Race day
This isn't the right training plan for me - what now?
If you think you're capable of running quicker, or are a little overwhelmed at the mileage on this plan and want a beginner's plan, take a look at all our How slowing down can help you speed up RWs Ultimate 16-week Marathon training plan for runners looking to run sub-4:30.
