nbsp;10 RWC Marathon training plan: sub-4:30 hours, Tom Craggs and Robbie Britton mins @11:00/mile or 6:50/km + drills and strides. .
A 4:30 marathon is approximately 10:00mins/mile 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.
Each week of training will include easy, long, tempo and speedwork runs as well as strength and conditioning sessions, rest days and optional cross-training.
What everyone's reading
Our sub-4:30 marathon plan, encompassing five-six runs per week, is aimed at experienced runners who are regularly running a minimum of three-four times per week. The advanced nature of this plan means you should have some experience of structured interval based training before you start.
This and all other training plans are part of Runner's World Club, where members can get full access to over 60 plans, covering all distances and time goals - Click here to find out more and to join
TRAINING PLAN
Monday
Duration: 30 mins. Full workout and exercises descriptions can be found at the link here.
Tuesday
FARTLEK RUN Duration: 58 mins. Warm-up: 10 mins @11:00/mile or 6:50/km run with strides and drills. Main set (x 3): 3 mins @9:32/mile or 5:55/km + 90-sec easy. 2 mins @9:10/mile or 5:42/km + 90-sec easy. 1 min @8:56/mile or 5:33/km + 90-sec easy Run @11:00/mile or 6:50/km for 2 mins and repeat set twice. Cool-down: 10 mins @11:00/mile or 6:50/km. Coach notes: This is a fartlek run so don't get too stressed about being really tight with the pacing. It's not an interval session with static recovery, though, so keep easy running on the 90-sec and 2-min recoveries rather than resting completely.
Wednesday
EASY RUN Duration: 45 mins. Relaxed/conversational run @11:00/mile or 6:50/km and for the last 10-15 mins @ 10:38/mile or 6:36/km Coach notes: Stay relaxed throughout the start and if you're not feeling great then keep the entire run easy.
Thursday
INTERVAL RUN Duration: 44 mins. Warm-up: 15-20 mins @11:00/mile or 6:50/km. Main set: 10 x 20 secs @95-100% effort with 1-min full recovery between. Cool-down: 5-10 mins @11:00/mile or 6:50/km. Coach notes: Run these as hard as you have done the sprints with 2-min recoveries.
Friday
How to run a sub-2 hour half marathon + STRENGTH TRAINING Duration: 75 mins (total). Relaxed/conversational run @11:00/mile or 6:50/km but take a rest day if you feel that you need to. Full workout and exercises descriptions can be found at the link here.
Saturday
FARTLEK RUN Duration: 44 mins. Warm-up: 10 mins @11:00/mile or 6:50/km with strides and drills. Main set: 12 x 45 secs @9:32/mile or 5:55/km with 75 secs @10:38/mile or 6:36/km between. Cool-down: 10 mins @11:00/mile or 6:50/km. Coach notes: This is a fartlek run so don't get too stressed about being really tight with the pacing. It's not an interval session with static recovery, though, so keep easy running on the 75-sec recoveries rather than resting completely.
Sunday
EASY RUN Duration: 90 mins. Relaxed/conversational run @11:00/mile or 6:50/km. Coach notes: Stay relaxed throughout, but increase the pace a little in the second half if you feel good.
Monday
STRENGTH TRAINING Duration: 30 mins. x 1 min @9:32/mile or 5:55/km with 1 min @10:38/mile or 6:36/km between. .
Tuesday
EASY RUN Duration: 45 mins. Relaxed/conversational run @11:00/mile or 6:50/km. Knowledge the end of the run add in 3-4 strides @8:56/mile or 5:33/km. Coach notes: Stay relaxed throughout and only add the strides if you're feeling good at the end.
Wednesday
FARTLEK RUN Duration: 56 mins. Warm-up: 10 mins @11:00/mile or 6:50/km run with strides and drills. Main set: 15-18 x 1 min @9:32/mile or 5:55/km with 1 min @10:38/mile or 6:36/km between. Cool-down: 10 mins @11:00/mile or 6:50/km. Coach notes: This is a fartlek run so don't get too stressed about being really tight with the pacing. It's not an interval session with static recovery, though, so keep running on the 1-min recoveries rather than resting completely.
Thursday
EASY RUN Duration: 45 mins. Relaxed/conversational run @11:00/mile or 6:50/km. Coach notes: Stay relaxed throughout, but increase the pace a little in the second half if you feel good.
Friday
EASY RUN OR REST + STRENGTH TRAINING Duration: 75 mins (total). Relaxed/conversational run @11:00/mile or 6:50/km but take a rest day if you feel that you need to. x 1 min @9:32/mile or 5:55/km with 1 min @10:38/mile or 6:36/km between. .
Saturday
INTERVAL RUN Duration: 68 mins. Warm-up: 10 mins @11:00/mile or 6:50/km + drills and strides. Main set: 4 x 6 mins @9:32/mile or 5:55/km + 2 mins @11:00/mile or 6:50/km between. Cool-down: 10 mins @11:00/mile or 6:50/km. Coach notes: The 2-min rests can be static or a very gentle jog.
Sunday
LONG RUN Duration: 105 mins. 105 mins @11:00/mile or 6:50/km. Coach notes: Plan out a route before or arrange to meet a friend to make a long run easier (depending on the friend).
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.
Expert consulted: 
