Training guide
Sub-4 Marathon Training Guide
To run a sub-4-hour marathon you need to average about 5:41 per kilometre (9:09 per mile) for the full 42.2 km. Training pairs high easy aerobic volume with weekly marathon-pace work and a long run that builds toward 32–35 km, including race-pace segments. Even pacing and practised fuelling are what turn fitness into a sub-4 finish.
- Plan length
- 16–20 weeks
- Weekly volume
- 4–6 sessions, ~50–80 km
Overview
A sub-4 marathon means holding 5:41 per kilometre for 42.2 km. Because the marathon is so aerobic, the plan leans heavily on easy volume and the long run, with marathon-pace segments to make 5:41/km automatic.
Train the long run toward 32–35 km and weave in blocks at goal pace so race effort feels familiar deep into fatigue. Pair that with disciplined fuelling practice — running out of carbohydrate is what ends most sub-4 attempts, not lack of fitness.
A typical training week
| Mon | Rest or easy run |
|---|---|
| Tue | Threshold (e.g. 4 × 1.5 km comfortably hard) |
| Wed | Easy run (medium-long) |
| Thu | Marathon-pace run (8–12 km at 5:41/km) |
| Fri | Rest or easy run |
| Sat | Easy run + strides |
| Sun | Long run building to 32–35 km, with race-pace blocks |
Key workout types
Marathon-pace run
Makes 5:41/km feel automatic and rehearses race effort.
Long run
Builds endurance and fuelling practice for 42.2 km.
Threshold work
Raises sustainable aerobic pace.
Easy mileage
The aerobic base that underpins everything.
Goal-pace splits
Even splits at goal pace (5:41/km · 9:09/mi). Aim to pass each marker on time — or a touch behind early, never ahead.
| Distance | Elapsed |
|---|---|
| 5 km | 28:26 |
| 10 km | 56:53 |
| 15 km | 1:25:19 |
| 20 km | 1:53:45 |
| 25 km | 2:22:12 |
| 30 km | 2:50:38 |
| 35 km | 3:19:05 |
| 40 km | 3:47:31 |
| 42.2 km | 4:00:00 |
Frequently asked questions
What pace is a sub-4 marathon?
About 5:41 per kilometre, or 9:09 per mile, sustained for the full 42.2 km — the same pace as a sub-2 half, held twice as long.
How many miles a week for a sub-4 marathon?
Most runners need roughly 50–80 km (30–50 miles) per week at peak, with a long run reaching 32–35 km.
How do I avoid hitting the wall on a sub-4 attempt?
Start at goal pace, not faster, and fuel consistently — around 30–60 g of carbohydrate per hour. The wall is glycogen depletion, almost always made worse by a fast start.
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