Sub 4-Hour Marathon Training Plan (5 days/week)

Running
Marathon
Intermediate
5 days - 2 workouts/week (5 - 9 hours)
Pace
Description
Overview
Sample Week

Description

This is an intermediate plan for a runner ready to train for a sub 4-hour marathon. Highlights: -1-2 structured workouts per week -Strides to increase speed over time -bodyweight strength training exercises -3-week taper -Focus on at least 80% of mileage at an easy pace -clear explanations Runners using this plan should have a recent race time that meets or is faster than at least one of the following: 2-mile: 15:00 5k: 24:30 10k: 50:55 Half-Marathon: 1:53:30 Additionally, you should feel ...

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
5
Workouts
2
Duration
5 hr - 9 hr
Distance
25 mi - 48 mi

Overview

Run
89 workouts
665 mi
Strength Training
33 workouts
11:00 hr
Cross Training
16 workouts
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

Garmin logo
Strava logo
Trainer Road logo

Sample Week (1st week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Sub 4-Hour Marathon Training Plan (5 days/week)

Running
Marathon
Intermediate
5 days - 2 workouts/week (5 - 9 hours)
Pace
Sub 4-Hour Marathon Training Plan (5 days/week)
$19.76
$21.95 10% OFF (July 4th Sale)
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Running With Jane; RRCA-Certified Coach