What it takes
A sub 4 hour marathon means holding 5:41 per km (9:09 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 37.9.
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 4:10:50 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: pace it evenly
Sub 4 is 5:41 per km (9:09 per mile), or just under 2 hours for each half. Pacing decides a lot at this goal. Banking time in the first 10 km feels free and usually costs more than it gained after 30 km.
Check your time at each kilometre marker against a pace band rather than trusting the watch's live pace, which tends to read fast on a long course. The marathon pace chart and the pace band have the splits.
At 6:58 per km, 3 hours of running comes to just under 26 km, so Run-R lets your longest run go to 26 km, stopping at 3.5 hours either way. Here that is 26 km, about 3 hours. No training run covers race-day time, and none should. Fuel fills the gap: 30 to 60 g of carbohydrate an hour is the long-standing guidance, or 120 to 240 g over the race.
Your training paces
Set from a 4:10:50 marathon, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 6:39-6:58 |
| Threshold | Tempo runs. Comfortably hard. | 5:33 |
| Intervals | Hard repeats with recovery. | 5:06 |
| Marathon pace | Your goal pace. Every marathon pace session uses it. | 5:41 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
4 running days a week, peaking at about 61 km. Every fourth week is easier, and a taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday.