Intermediate Level

Sub-4 Hour Marathon Training Plan

Breaking the 4-hour barrier (9:09/mile pace).

16 weeks

5 Runs/Week

Download Full Plan in App

Why This Plan Works

Speed work for endurance

Negative split practice

Strict pacing runs

Schedule Preview

Structured Weekly Schedule

This 16 weeks plan includes daily workout details, pace guidance, and rest day recommendations tailored to your fitness level.

View Full Schedule

Is this sub-4 hour marathon training plan right for me?

This plan is designed for intermediate runners who can currently run 10+ miles per week. The gradual progression ensures you build fitness safely without risking injury.

What gear do I need?

A good pair of running shoes is essential. We also recommend a digital watch or smartphone to track your intervals using the Run and Grow app.