What it takes
A sub 4:30 marathon means holding 6:23 per km (10:17 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 32.8.
The marathon pace chart has the splits for it. It also covers every other time from 2:30 to 6:00.
One consistent block of training usually moves a runner a couple of points. So this plan suits someone who runs the marathon in about 4:43:56 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
Sub 4:30: the long run carries the week
Sub 4:30 means 6:23 per km (10:17 per mile) for four and a half hours. On three days a week, the long run carries the plan. At its peak it is about 50% of the week, and all your other running is easy apart from one session.
The long run builds to 26 km, about 3 hours 25 minutes at 7:51 per km. Run-R usually stops a marathon long run at 3 hours, but at your pace that is under 26 km, so it goes on to 26 km or 3.5 hours, whichever comes first. That is still short of race time, which is normal: what matters is time on your feet every week, not one huge run.
There is no marathon pace long run at this level. Marathon pace comes as one short block of 6 km late in the plan, and the first faster running is fartlek. An easier week comes every third week, 4 in all.
Your training paces
Set from a 4:43:56 marathon, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 7:30-7:51 |
| Threshold | Tempo runs. Comfortably hard. | 6:16 |
| Intervals | Hard repeats with recovery. | 5:47 |
| Marathon pace | Your goal pace. Every marathon pace session uses it. | 6:23 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
3 running days a week, peaking at about 52 km. Every third week is easier, and a taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday.