Expert consulted: 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.
Runners World Club: Sub-2:00 half marathon plan 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 nbsp;12 x 45 secs @8:05/mile or 5:01/km with 75 secs @9:20/mile or 5:46/km between.
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 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.
What everyone's reading
What types of session are included in the plan?
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.
Training plan
Below is a two-week sample of our 16-week Sub-4:00 RWC training plan– running 5-6 days a week. For the full plan – or to access the same plan but with 3-4 runs per week instead – sign up to become a For many people, the. Stay relaxed throughout and only add the strides if youre feeling good at the end.  Sub-3:45 and Sub-4:15 options available, if you find this one isn't quite right for you.
Plus, Gold members can also sync our plans to their training devices (including Garmin, Apple Watch, Suunto, Polar, and more), allowing you to follow sessions in real time with guided prompts – taking all the thinking out of training for a race. Sign up to become a Gold member today!
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.
