16 week 4.00 to 4.30 hour marathon training plan

Achieve your running goal with our tailor-made schedules for runners of all abilities.

16 week 4.00 to 4.30 hour marathon training plan

 

Achieve your running goal with our tailor-made schedules for runners of all abilities.

 

KEY:

  • GP: Goal Pace
  • GD: Goal Distance
  • GMP: Goal Marathon Pace

Week 1

  1. Mon

     

    1. Easy run and cross-train 5 miles
  2. Tue

     

    1. Fartlek session 8 sets of 60 to 90 seconds with 30 to 60 seconds jog recovery. 4 to 6 miles.
  3. Wed

     

    1. Steady run 3 to 5 miles
  4. Thu

     

    1. Steady run 4 to 5 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Easy run 4 miles
  7. Sun

     

    1. Run 12 miles

Week 2

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Interval session 6 sets of 800m (90 seconds jog recovery) GP: 4.00 to 4.29 (1 to 2 miles warm up and cool down either side). 4 to 6 miles in total.
  3. Wed

     

    1. Steady run 4 to 6 miles
  4. Thu

     

    1. Steady run 7 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Easy run 5 miles
  7. Sun

     

    1. Run 14 miles

Week 3

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Interval session 3 sets of 1 mile with 60 to 90 seconds recovery. GP: 8.21 to 9.24 (0.5 to 1 mile warm up and cool down either side) 4 miles in total.
  3. Wed

     

    1. Steady run 5 to 7 miles
  4. Thu

     

    1. Easy run 6 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Run 5 miles and 6 to 8 Fartlek bursts of 30 seconds to 1 minute.
  7. Sun

     

    1. Run 15 miles

Week 4

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Interval session 10 sets of 400m (60 seconds recovery) GP: 2 to 2.15 (0.5 to 1 mile warm up and cool down either side). 4 to 6 miles in total.
  3. Wed

     

    1. Steady run 5 to 7 miles
  4. Thu

     

    1. Intervals session 3 sets of 15 minutes with (5 minute recovery jog) GD 1.5 miles (around 7 miles with warm up and cool down) or easy 7 miles.
  5. Fri

    Rest

    Or cross-train

  6. Sat

    Rest

  7. Sun

     

    1. Long run 16 miles

Week 5

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Speed & distance session 1 hour with 6 sets of 2 minute bursts (90 seconds jog recovery). 5 to 6 miles in total.
  3. Wed

     

    1. Steady run 1 hour to 90 minutes.
  4. Thu

     

    1. Steady run 4 to 6 miles with 8 to 10 sets of 100m strides.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Easy run 5 miles
  7. Sun

     

    1. Run 17 to 20 miles with last 5 miles run at 'effort'.

Week 6

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Hill run 8 to 10 of varying length and pace (jog back down recovery). 4 to 6 miles with warm up and cool down.
  3. Wed

     

    1. Steady run 8 to 10 miles.
  4. Thu

     

    1. Tempo run 20 to 40 minutes. GP: 8.30 to 9.30 per mile pace 4 to 6 miles with warm up and cool down.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Cross-country run 5 to 7 miles with warm up and cool down. Or, 5 to 7 miles with 8 to 10 sets of 100m strides.
  7. Sun

     

    1. Easy run 15 miles

Week 7

  1. Mon

    Rest

    Or cross-train or an easy 6 mile run.

  2. Tue

     

    1. Interval session 3 sets of 1k with 60 seconds recovery. GP: 4.59 to 5.37 (half mile warm up and cool down either side). 3 to 4 miles in total.
  3. Wed

     

    1. Steady run 1 hour
  4. Thu

     

    1. Steady run 5 to 7 miles.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Easy run 6 miles
  7. Sun

     

    1. Half marathon 13.1 miles

Week 8

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Fartlek session 10 sets of hilly reps of around 1 minute each with 60 seconds jog recovery. 5 to 7 miles in total.
  3. Wed

     

    1. Steady run 8 to 10 miles
  4. Thu

     

    1. Tempo run 30 minutes at GP 8.30 to 9.30 per mile pace, 4 to 6 miles with warm up and cool down.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Run 5 to 7 miles with 8 to 10 sets of 100m strides.
  7. Sun

     

    1. Easy run 18 miles

Week 9

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Hills session 10 sets of 200m hills with jog back down recovery. 5 to 7 miles with warm up and cool down.
  3. Wed

     

    1. Steady run 8 to 10 miles
  4. Thu

     

    1. Run 1 hour off-road with 20 to 30 minutes at tempo pace. GP: by effort 'comfortably hard' or 85% of maximum heart rate.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Parkrun or cross-country 5 to 7 miles with warm up and cool down.
  7. Sun

     

    1. Long run 20 miles

Week 10

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Speed & distance run 80 to 90 minutes with 5 sets of 4 minutes and 2 minutes jog recovery. 25 to 30 minute jog warm up and cool down either side. Up to around 8 miles.
  3. Wed

     

    1. Steady run 8 to 10 miles
  4. Thu

     

    1. Run 4 sets of 10 minute intervals with 5 minute recovery jog. Around 7 to 8 miles with warm up and cool down. Or an easy 7 mile run.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Run 5 to 6 miles with 10 hill reps.
  7. Sun

     

    1. Off-road run 18 miles

Week 11

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Interval session 6 to 8 sets of 800m with 90 seconds jog recovery. GP: 3.45 to 4.30 (1 mile warm up and cool down either side). 4 to 5 miles in total.
  3. Wed

     

    1. Steady run 6 to 8 miles
  4. Thu

     

    1. Steady run 1 hour with short bursts of around 1 minute (6 to 10).
  5. Fri

    Rest

    Or cross-train

  6. Sat

    Rest

  7. Sun

     

    1. Race 20 miles

Week 12

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Pyramid session
    2. 1 minute (60 seconds recovery)
    3. 90 seconds (60 seconds recovery)
    4. 3 minutes (90 seconds recovery)
    5. 6 minutes (3 minutes recovery)
    6. Then reverse
    7. 6 minutes (3 minutes recovery)
    8. 3 minutes (90 seconds recovery)
    9. 90 seconds (60 seconds recovery)
    10. 1 minute (60 seconds recovery)
    11. A total of 4 to 5 miles with warm up and cool down.
  3. Wed

     

    1. Steady run 8 to 10 miles
  4. Thu

     

    1. Steady run 1 hour
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Steady run 8 miles, with 10 hill reps (hills optional).
  7. Sun

     

    1. Easy or steady run 18 to 20 miles: 6 miles easy, 6 to 8 miles at GMP then 6 miles easy again. Or 18 miles steady.

Week 13

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Interval session 3 sets of 4 sets of 400m with 90 seconds recovery. 400m jog recovery between sets. GP: 2 minutes to 2 minutes 15 seconds. (0.5 to 1 mile warm up and cool down either side). 4 to 5 miles in total.
  3. Wed

     

    1. Steady run 7 miles
  4. Thu

     

    1. GMP run 7 to 9 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Park run 5 to 7 miles with warm up and cool down. Or an easy 5 mile run.
  7. Sun

     

    1. Long run 20 miles

Week 14

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Interval session 6 sets of 800m with 60 seconds recovery. GP: 3.30 up to 1 mile warm up and cool down either side. 4 to 5 miles in total.
  3. Wed

     

    1. Steady run 6 miles
  4. Thu

     

    1. Steady run 7 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Run 5 to 6 miles, with 10 hill reps.
  7. Sun

     

    1. Run 12 to 15 miles or a 10K race with 3 miles warm up and cool down either side.

Week 15

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Fartlek session 10 sets of 60 to 90 seconds with 30 to 60 seconds jog recovery. 5 to 7 miles in total.
  3. Wed

     

    1. Steady run 5 miles
  4. Thu

     

    1. Steady run 5 to 7 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Park run 5 to 7 miles with warm up and cool down
  7. Sun

     

    1. Easy run 8 to 12 miles

Week 16

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Interval session 4 sets of 2 minutes 30 seconds with 60 seconds recovery. Jog warm up and cool down. Around 3 miles in total.
  3. Wed

    Rest

  4. Thu

     

    1. Easy run 40 minutes to an hour.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Easy run 4 miles in your kit. Or rest.
  7. Sun

     

    1. Marathon Good luck!