Runners World - Sub 4 Hour Marathon Plan
This plan is taken from Runners World. To break 4:00 you should eventually capable of running a sub -1:50 half marathon (8:20 per mile) and sub -50:00 10K (8:00 per mile). Right now you should be running at least 20 miles per week and be able to run for an hour non stop.
Schedule
Week 1
3 miles
30 mins
4 miles
40 mins
2 miles
18 mins
3 miles
30 mins
7 miles
70 mins (easy)
Week 2
2 x 2400m
1M jog, then 2x1.5M (13 mins) tempo pace, with 400m (3 min) recoveries between sets, then 1M jog
5 miles
50 mins
4 miles
1M jog, then 2M (18 mins) marathon pace, then 1M jog
3 miles
30 mins
8 miles
80 mins (easy)
Week 3
3 x 1600m
1M jog, then 3 x 1M (or 8:30 mins) tempo pace, with 400m (3 min) jog recoveries between sets, then 1M jog
6 miles
60 mins
5 miles
1M jog, then 3M (27mins) marathon pace, then 1M jog
3 miles
30 mins
9 miles
90 mins (easy)
Week 4
4 x 800m
1M jog, then 4 x 800m (or 4mins) tempo pace with 200 m (2 min) jog recoveries, then 1M jog
7 miles
70 mins
4 miles
1M jog, then 2M (16 mins) brisk, then 1M jog
3 miles
30 mins
8 miles
1M jog, then race 10K or 5M, then 1M jog. Aim for a sub -50:00 10K or sub -40:00 5 miler
Week 5
6 miles
1M jog, then 4M (or 40 mins) fartlek, then 1M jog
5 miles
50 mins
5 miles
50 mins
3 miles
30 mins
11 miles
1hr 50 mins (easy)
Week 6
6 miles
1M jog, then 8 x 2 mins uphill, jog back down, then 1M jog at the end of the session
6 miles
60 mins
5 miles
1M jog, then 3M (25 mins) tempo, then 1M jog
3 miles
30 mins
13 miles
2hrs 10 mins (easy)
Week 7
10 x 400m
1M jog and strides, then 10 x 400m at 5k pace, with 200m (1 min 30 secs) jog recoveries between reps, then 1M jog
7 miles
70 mins
6 miles
60 mins
3 miles
30 mins
15 miles
2 hrs 30 mins (easy)
Week 8
12 x 200m
1M jog and strides, then 12 x 200m at mile pace, with 200m (1 min) jog recoveries between reps, then 1M jog
7 miles
70 mins
4 miles
1M jog, then 2M (16 mins) tempo pace, then 1M jog
3 miles
30 mins
Race
15 miles including warm up/cool down
Week 9
6 miles
1M jog and strides, then 10 x 90 seconds uphill, jog back down, then 1M jog
7 miles
70 mins
8 miles
80 mins
3 miles
30 mins
17 miles
2 hrs 55 mins (easy)
Week 10
7 miles
1M jog, then 3 x 1.5M ( or 13 mins) tempo, with 400m (or 3 min) jog recoveries between sets, then 1M jog
8 miles
82 mins
5 miles
1M jog, then 3M (26 mins) tempo, then 1M jog
3 miles
30 mins
Race
Aim for sub -1:50 (15 miles inc, warm up and cool down)
Week 11
7 miles
1M jog, then 5M (or 50 mins) fartlek, then 1M jog
6 miles
60 mins
8 miles
80 mins
3 miles
30 mins
19 miles
3 hrs 15 mins (easy)
Week 12
7 miles
1M jog and strides, then 4 x 1M (or 9 mins) marathon pace with 200M (or 90 secs) jog recoveries, then 1M jog
7 miles
70 mins
5 miles
1M jog, then 3M (26 mins) tempo, then 1M jog
3 miles
30 mins
21 miles
3 hrs 35 mins (easy)
Week 13
6 miles
1M jog and strides, then 10 x 90 seconds uphill, jog back down, then 1M jog
7 miles
70 mins
6 miles
1M jog, then 4M (34 mins) tempo, then 1M jog
3 miles
30 mins
20 miles
3 hrs 25 (slow - 10 min/mile in 3 hrs 20 mins)
Week 14
6 x 800m
1M jog, then 6 x 800M ( or 4 mins) at 10K pace, with 100m (or 1 min) jog recoveries between sets, then 1M jog
6 miles
60 mins
7 miles
70 mins
3 miles
30 mins
18 miles
3 hrs 5 mins (easy)
Week 15
8 x 400m
1M jog, then 8 x 400M (or 90 secs) at 5K pace with 200m (or 2 min) jog recoveries between sets, then 1M jog
5 miles
50 mins
5 miles
1M jog, then 3M (25 mins) tempo, then 1M jog
3 miles
30 mins
12 miles
2 hrs (easy)
Week 16
10 x 200m
1M jog, then 10 x 200m (or 45 secs fast) at 5K pace, with 100M (or 30 secs) jog recoveries between sets, then 1M jog.
3 miles
30 mins
2 miles
20 mins
Race
Race Day - aiming for sub 4 hrs (9 mins/mile)