Sub-4-hour marathon training plan

By Eli Fayerman, running coach and founder of Running Schedule · Updated October 13, 2026

This free 18-week plan takes a runner from about 25 miles a week to a marathon under four hours. It builds for nine weeks, holds a peak block for six, then tapers for three. Every week and every session is below.

For runners with a recent 10K around 53:00 who want to break four hours in the marathon.

Built for a runner who already runs about 40 km a week on 5 days and has been running for 3 years. The plan follows principles from published training research, and its numbers are benchmarked against widely used published plans.

Your race date, your running days, and a plan that adjusts when you miss a run. Create my plan

How long is the plan?

The plan runs 18 weeks, race week included. Week 1 is base running. Weeks 2 to 9 build your mileage, with easier weeks in weeks 5 and 9. Weeks 10 to 15 are the peak block, and the last three weeks taper so you reach the start line fresh.

How many miles a week?

It starts at about 25 miles a week and adds 2 to 5 miles a week. After each easier week, the build picks up where it left off. Mileage first reaches 51 miles in week 11, then moves between 46 and 51 through week 15.

What is the longest run?

The longest run is 18 miles, first in week 11. Long runs in weeks 12 to 15 finish with a stretch at goal pace, 9:09 per mile, building to 8.7 miles at that pace. The rest, including the taper weeks, are at easy pace.

What if I miss a run?

A missed run is not made up later. Doubling up to catch up is the sudden jump in mileage the plan is built to avoid. In the plan you create, the schedule re-plans from the runs you actually did and tells you why in one sentence.

The schedule, week by week

Distances in mi · km

This is the full plan for the runner described above. Yours is built from your own race date, running days and current mileage, and it changes as you train.

Weekly volume

A 18-week plan: Base weeks 1, Build weeks 2 to 9, Peak weeks 10 to 15, Taper weeks 16 to 18. The biggest week is week 11, 82 km.

Base wk 1Build wk 2–9Peak wk 10–15Taper wk 16–18 Cutback week Race (42.2 km)
Weekly volume as a list
Week 1Base40 km
Week 2Build44 km
Week 3Build48 km
Week 4Build53 km
Week 5Build, cutback48 km
Week 6Build58 km
Week 7Build64 km
Week 8Build70 km
Week 9Build, cutback63 km
Week 10Peak77 km
Week 11Peak82 km
Week 12Peak74 km
Week 13Peak82 km
Week 14Peak74 km
Week 15Peak82 km
Week 16Taper66 km
Week 17Taper49 km
Week 18Taper25 km

Week 1

Base 40 km long run 13 km

Easy days marked with strides end with six 20-second pick-ups. They keep your legs used to speed before threshold work starts.

  1. Tue easy 7 km at easy pace, then 6 strides of 20 seconds, walk back between. ~46 min
  2. Wed easy 7 km at easy pace, then 6 strides of 20 seconds, walk back between. ~46 min
  3. Thu easy 7 km at easy pace, conversational the whole way. ~47 min
  4. Fri easy 6 km at easy pace, conversational the whole way. ~41 min
  5. Sun long 13 km all at easy pace. ~1 h 28

Week 2

Build 44 km long run 15 km
  1. Tue easy 7 km at easy pace, conversational the whole way. ~47 min
  2. Wed 7.5 km with 4 x 0.8 km at 4:57/km and jog recoveries. ~45 min
  3. Thu easy 7 km at easy pace, conversational the whole way. ~47 min
  4. Fri easy 7.5 km at easy pace, then 6 strides of 20 seconds, walk back between. ~49 min
  5. Sun long 15 km all at easy pace. ~1 h 42

Week 3

Build 48 km long run 17 km
  1. Tue easy 7.5 km at easy pace, conversational the whole way. ~51 min
  2. Wed 8 km with 2 x 2.4 km at 5:30/km as cruise intervals. ~48 min
  3. Thu easy 7.5 km at easy pace, conversational the whole way. ~51 min
  4. Fri easy 8 km at easy pace, then 6 strides of 20 seconds, walk back between. ~53 min
  5. Sun long 17 km all at easy pace. ~1 h 55

Week 4

Build 53 km long run 19 km
  1. Tue easy 6.5 km at easy pace, conversational the whole way. ~44 min
  2. Wed 8.5 km with 5 x 0.8 km at 4:57/km and jog recoveries. ~50 min
  3. Thu medium-long 13 km at easy pace, building up toward 80% of Sunday's long run. ~1 h 28
  4. Fri easy 6 km at easy pace, then 6 strides of 20 seconds, walk back between. ~39 min
  5. Sun long 19 km all at easy pace. ~2 h 09

Week 5

Build Cutback 48 km long run 14 km

Cutback week: volume drops so the weeks of work before it can settle.

  1. Tue easy 8.5 km at easy pace, conversational the whole way. ~58 min
  2. Wed 8.5 km with 2 x 2.4 km at 5:30/km as cruise intervals. ~51 min
  3. Thu easy 8.5 km at easy pace, conversational the whole way. ~58 min
  4. Fri easy 8.5 km at easy pace, then 6 strides of 20 seconds, walk back between. ~56 min
  5. Sun long 14 km all at easy pace. ~1 h 35

Week 6

Build 58 km long run 21 km
  1. Tue easy 6 km at easy pace, conversational the whole way. ~41 min
  2. Wed 10 km with 6 x 0.8 km at 4:57/km and jog recoveries. ~59 min
  3. Thu medium-long 15 km at easy pace, building up toward 80% of Sunday's long run. ~1 h 42
  4. Fri easy 6 km at easy pace, then 6 strides of 20 seconds, walk back between. ~39 min
  5. Sun long 21 km all at easy pace. ~2 h 22

Week 7

Build 64 km long run 23 km
  1. Tue easy 7 km at easy pace, conversational the whole way. ~47 min
  2. Wed 10 km with 3 x 2.1 km at 5:30/km as cruise intervals. ~1 h 00
  3. Thu medium-long 17 km at easy pace, building up toward 80% of Sunday's long run. ~1 h 55
  4. Fri easy 7 km at easy pace, then 6 strides of 20 seconds, walk back between. ~46 min
  5. Sun long 23 km all at easy pace. ~2 h 36

Week 8

Build 70 km long run 25 km

Interval reps get longer from this week: the block is a third through.

  1. Tue easy 7.5 km at easy pace, conversational the whole way. ~51 min
  2. Wed 11.5 km with 6 x 1 km at 4:57/km and jog recoveries. ~1 h 07
  3. Thu medium-long 19 km at easy pace, building up toward 80% of Sunday's long run. ~2 h 09
  4. Fri easy 7 km at easy pace, then 6 strides of 20 seconds, walk back between. ~46 min
  5. Sun long 25 km all at easy pace. ~2 h 49

Week 9

Build Cutback 63 km long run 19 km

Cutback week: volume drops so the weeks of work before it can settle.

  1. Tue easy 9.5 km at easy pace, conversational the whole way. ~1 h 04
  2. Wed 10 km with 3 x 2.1 km at 5:30/km as cruise intervals. ~1 h 00
  3. Thu medium-long 15 km at easy pace, 80% of Sunday's long run. ~1 h 42
  4. Fri easy 9.5 km at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 03
  5. Sun long 19 km all at easy pace. ~2 h 09

Week 10

Peak 77 km long run 27 km
  1. Tue easy 9 km at easy pace, conversational the whole way. ~1 h 01
  2. Wed 11.5 km with 6 x 1 km at 4:57/km and jog recoveries. ~1 h 07
  3. Thu medium-long 21 km at easy pace, building up toward 80% of Sunday's long run. ~2 h 22
  4. Fri easy 8.5 km at easy pace, then 6 strides of 20 seconds, walk back between. ~56 min
  5. Sun long 27 km all at easy pace. ~3 h 03

Week 11

Peak 82 km long run 29 km
  1. Tue easy 9.5 km at easy pace, conversational the whole way. ~1 h 04
  2. Wed 11.5 km with 4 x 1.8 km at 5:30/km as cruise intervals. ~1 h 09
  3. Thu medium-long 23 km at easy pace, 80% of Sunday's long run. ~2 h 36
  4. Fri easy 9 km at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 00
  5. Sun long 29 km all at easy pace. ~3 h 16

Week 12

Peak 74 km long run 25 km

A second quality session joins the week from this week: the block is two thirds through. A lighter week between the block's long weeks: 74 km rather than 82 km, and the long run steps back.

  1. Tue 11.5 km with 6 x 1 km at 4:57/km and jog recoveries. ~1 h 07
  2. Wed medium-long 20 km at easy pace, 80% of Sunday's long run. ~2 h 15
  3. Thu easy 6 km at easy pace, then 6 strides of 20 seconds, walk back between. ~39 min
  4. Fri 11.5 km with 4 x 1.8 km at 5:30/km as cruise intervals. ~1 h 09
  5. Sun long 25 km 19 km easy, then finish with 6 km at (5:41/km). ~2 h 43

Week 13

Peak 82 km long run 29 km
  1. Tue 11.5 km with 4 x 1.8 km at 5:30/km as cruise intervals. ~1 h 09
  2. Wed medium-long 22 km at easy pace, building up toward 80% of Sunday's long run. ~2 h 29
  3. Thu easy 8 km at easy pace, then 6 strides of 20 seconds, walk back between. ~53 min
  4. Fri 11.5 km with 6 x 1 km at 4:57/km and jog recoveries. ~1 h 07
  5. Sun long 29 km 21 km easy, then finish with 8 km at (5:41/km). ~3 h 08

Week 14

Peak 74 km long run 25 km

A lighter week between the block's long weeks: 74 km rather than 82 km, and the long run steps back.

  1. Tue 11.5 km with 6 x 1 km at 4:57/km and jog recoveries. ~1 h 07
  2. Wed medium-long 20 km at easy pace, 80% of Sunday's long run. ~2 h 15
  3. Thu easy 6 km at easy pace, then 6 strides of 20 seconds, walk back between. ~39 min
  4. Fri 11.5 km with 4 x 1.8 km at 5:30/km as cruise intervals. ~1 h 09
  5. Sun long 25 km 15 km easy, then finish with 10 km at (5:41/km). ~2 h 38

Week 15

Peak 82 km long run 29 km
  1. Tue 11.5 km with 4 x 1.8 km at 5:30/km as cruise intervals. ~1 h 09
  2. Wed medium-long 22 km at easy pace, building up toward 80% of Sunday's long run. ~2 h 29
  3. Thu easy 8 km at easy pace, then 6 strides of 20 seconds, walk back between. ~53 min
  4. Fri 11.5 km with 6 x 1 km at 4:57/km and jog recoveries. ~1 h 07
  5. Sun long 29 km 15 km easy, then finish with 14 km at (5:41/km). ~3 h 01

Week 16

Taper 66 km long run 20 km
  1. Tue easy 10 km at easy pace, conversational the whole way. ~1 h 08
  2. Wed 10.5 km with 3 x 2.2 km at 5:30/km as cruise intervals. ~1 h 03
  3. Thu medium-long 16 km at easy pace, 80% of Sunday's long run. ~1 h 48
  4. Fri easy 9.5 km at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 03
  5. Sun long 20 km all at easy pace. ~2 h 15

Week 17

Taper 49 km long run 15 km
  1. Tue easy 7 km at easy pace, conversational the whole way. ~47 min
  2. Wed 8 km with 4.9 km steady at 5:30/km. ~48 min
  3. Thu medium-long 12 km at easy pace, 80% of Sunday's long run. ~1 h 21
  4. Fri easy 7 km at easy pace, then 6 strides of 20 seconds, walk back between. ~46 min
  5. Sun long 15 km all at easy pace. ~1 h 42

Week 18

Taper 67.2 km

Race week: the work is done, so keep it short and easy until race day.

  1. Tue easy 6.5 km at easy pace, conversational the whole way. ~44 min
  2. Wed easy 6 km at easy pace, conversational the whole way. ~41 min
  3. Thu easy 6.5 km at easy pace, conversational the whole way. ~44 min
  4. Fri easy 6 km at easy pace, conversational the whole way. ~41 min
  5. Sun race 42.2 km Race day: the marathon you have been training for.

Create my plan

This is a training plan, not medical advice. Check with a doctor before starting if you have an injury or a health condition.