Expert consulted: For many people the marathon is a bucket-list event – the ultimate endurance running challenge. However fast you are aiming to cover 26.2 miles, it is a physically and mentally demanding distance that needs respect. But with the right training, discipline and recovery, the buzz from completing a marathon is like nothing else in sport. Our marathon plans take you on a progressive journey, building endurance and, for the more experienced runners, getting you ready to run your specific pace target. Before starting, remember to get organised and ring fence this time, as the consistency of your long runs and structured sessions is key to arriving fully prepared.
Is this training plan right for me?
To run a sub-4:00 marathon, you will need to hold consistent 9:09 min/miles.
Our sub-4:00 marathon plan, encompassing five to six runs per week, is aimed at experienced runners who are regularly running a minimum of four times weekly. The advanced nature of this plan means you should have some experience of structured, interval-based training before you start.
Why is the plan broken down into four-week blocks?
We have broken the plan down into four-week blocks to give you regularly opportunities to reflect on how your training is going and change plan to one that is more suitable to you if you need to. Not all progress is linear, and if you find the last four weeks were a little too much, or not enough, for your current level or lifestyle, that’s okay – we will help guide you to pick out the best training plan for you as you get closer to race day.
What if I can’t hit the paces in the plan?
The paces are not set directly for you and the day you’re running (it could be super-hot or you might have had a poor night’s sleep), so don’t feel like you have to stick to them 100%. Allow yourself 5-10 seconds either side of the suggested pace per mile or per kilometre. If it doesn’t feel right on the day, and if that feeling is happening on every session, then consider dropping to a different pace plan. To access an extensive range of marathon plans for all time goals (plus lots more benefits) join Runner's World Club as a Silver or Gold member. Prices start from as little as £3.00.
What do the different runs on the training plan mean?
Rest days: Rest days are an important part of your recovery and adaptation. Respect them and use them as a chance to reflect on your sleep and nutrition. Find some calm space and time to wind down to lower your stress levels and have some time away from your smartphone.
Easy runs: Easy, conversational paced running forms the backbone of endurance for events from middle distance up to ultramarathons. Running at a relaxed, easy, conversational pace helps to improve your ability to burn stored fats, improves capillarisation at the lungs and muscles and increases the development of mitochondria (a cellular component that supplies energy to your muscle cells). These runs also allow you to increase your training volumes in a sustainable way. While we have suggested a guideline pace, how these runs feel is probably even more important. You should be able to hold a comfortable conversation and breathe easily. If you run to heart rate these runs might be between 60-75% of your maximum heart rate, Stay relaxed throughout and only add the strides if youre feeling good at the end. .
You can replace some of these easy runs with cardiovascular cross-training twice a week elliptical trainer, or in the pool, swimming or aqua jogging. This is a particularly good idea if you are injury prone because it will reduce the impact on your muscles and joints, while still working your heart and lungs.
Interval sessions: Interval sessions involve a series of short repetitions of running, typically between 30 seconds and 5-6 minutes, with either static rest periods or a very easy jog recovery. Interval training is designed to get you breaking out of your comfort zone and challenging your body to work harder or faster, building fitness and callusing your mind ready for race day.
Fartlek runs: Fartlek training is similar to interval training but differs in that the recovery periods are run at an easy or even steady intensity, rather than static rests. Often fartlek sessions will have a more relaxed structure and include a mixture of different paces in one session. They can be an effective way of varying your paces while maintaining a focus on continuous running and building endurance.
Lactate threshold sessions: These sessions are designed to allow you to sustain higher intensity paces for longer. They can include a mixture of longer intervals between 3-15 minutes or they can be run as continuous efforts of between 10-40 minutes. They are run at a strong, but just about sustainable, intensity. It’s typically a pace you could hold for 60-70 minutes in a race.
Progression runs: Progression runs – which progress in speed as the run goes on – are a great way to start to work quality running into your week without getting too worked up about structure. They are good for getting you used to running at the intensity you would in a race and can be an effective way of adding more threshold running and race-pace efforts into your training week.
Long runs: Long runs are a key run in your training plan. They are an essential building block for endurance, and not only have a wide range of positive effects on your cardiovascular system, but condition your muscles and bones to run for longer, while also helping to improve your running economy. Some long runs will be run at a fully easy intensity but sometimes you may be asked to run at a stronger pace or even include some blocks of race pace running depending on what you are training for.
Strides: Strides are a good way to get used to running faster and developing speed without the physical and psychological demands of full sprinting. They involve running short efforts, normally between 60-100m, where the focus is on running at a fast but relaxed speed and running with good form. In the plan, we include strides as part of our warm-ups before interval training to help you prepare for the sustained faster running in the main session. You may also see strides included after easy runs on occasions to help promote a feeling of speed and zip even on low-intensity days. Updated: 31 March 2025.
Strength and conditioning sessions: Strength and conditioning sessions are an important complement to your running. By building a greater number and size of muscle fibres, strength training can help you sustain paces for longer, improve running economy and may play a role in injury prevention. We have written a number of common-sense bodyweight plans, but feel free to replace these with gym-based strength training or classes, such as Pilates.
Do I need to stick to the exact durations prescribed for each session?
While we have given precise durations for each session, if your run ends up 5-10 minutes shorter or longer, that’s okay – you don’t have to stick to the durations 100%. For some sessions, you may also be given the option to rest or run/ cross-train and, for these, we have noted the maximum duration the session would last for if you opted to exercise. But if you decided to rest this number wouldn’t apply. On some days, you will also be given the option to rest or run/cross-train in addition to completing a strength workout – again, for these sessions, we have given the maximum duration if you decide to do both (eg, a 30-min run + 30 mins strength training = 60 mins total). However, if you choose to only strength train on these days, the duration will be 30 minutes.
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 You can replace some of these easy runs with cardiovascular.
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 having missed a whole month.
How can I avoid getting injured?
Stay relaxed throughout, but increase the pace a little in the second half if you feel good. What everyones reading 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.
It’s also vital to develop a mins easy + strides 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.
Training Plan
To unlock the rest of this plan – plus 65 others – join Runner's World Club as a Silver or Gold member. Prices start from as little as £3.00.
What if this isn't the right plan for me?
If you're not sure if this is the right training plan for you, then join Runner's World Club to access more marathon plans and select the time goal, plan length and preferred weekly running frequency that is right for you. Plus, you'll gain access to more Runner's World Club perks.
Tom Craggs is the National Endurance Manager (Off Track) with England Athletics, a running coach and a contributor for Runner's World.
Robbie Britton is an ultra-endurance coach, athlete, author and the British 24hr record holder (277km/172miles). He is also one the brains (alongside Tom Craggs) behind all our Runner's World Club training plans.
