Training month .........................................

TARGET 26.2
Sub-4:00 training plan
THE RUNNER'S WORLD MARATHON CHALLENGE

A 4:00 marathon is approximately 9:00 per mile. To break 4:00, you should eventually be capable of a sub-1:50 half
marathon (8:20 per mile) and sub-50:00 10K (8:00 per mile). Right now, you should be running at least 20min/mile
per week, and be able to run for 60-80 minutes non-stop comfortably.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

3M easy (approx 5M of 1M jog, then Rest 4M easy (approx Rest 3M inc hill session 8M easy (approx
10:00 minutemin/mile 4x800m at approx 10K 10:00 minutemin/mile or circuit 10:00min/mile for 80
1 for 30 mins) pace (4:00) with 400m for 30 mins) mins)
(approx jog in three minutes,
23M) then 1M jog

Rest 5M of 1M jog, then 4M steady (approx 5M of 1M jog, then 3M Rest Parkrun or 35 mins 10M easy (approx
12x200m at mile/5K 9:30min/mile in 38 at half marathon pace fartlek (approx 4M) 10:00min/mile for 100
2 pace (approx 50-55 mins) (25 mins), then 1M jog mins)
(approx secs), with 200m in 90
28M) second jog recoveries,
then 1M jog

Rest 6M of 1M jog, then 3x1M 4M easy (approx 5M progression run Rest 4M inc hill session or 12M in approx 1:54
or 1600m at 10K pace 10:00min/mile for 40 – starting at slower than circuit (First 6M easy in 60
3 (approx 8 minutes, with mins) 10 minutemin/mile and mins, last 6M at
(approx
400m in 3 minutes jog each mile faster with marathon pace in
31M)
recoveries, then 1M jog last twomin/mile inside 54 mins)
9:00min/mile.

Rest 6M of 1M jog, then 6M easy (approx 5M alternating 10 Rest Rest 6M easy in 60 mins,
5x1000m at 10K speed 10:00min/mile for 60 and sub-9minutemin/
4 (approx 5 mins), with mins) mile each mile(approx
(approx 200m in 90 secs jog 48 mins)
23M) recoveries, then 1M jog
Training month .........................................

TARGET 26.2
THE RUNNER'S WORLD MARATHON CHALLENGE

Sub-4:00 training plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest 5M of 1M jog, then 6M easy (approx 6M of 1M jog, then 4M Rest Parkrun or 35 mins 14M easy (approx
8x400m at mile/5K 10:00min/mile for 60 at half marathon pace fartlek (approx 4M) 10:00min/mile for 2 hrs
5 speed (approx 1:45) mins) (approx 33 mins), then 20 mins)
(approx with 200m in 90 sec jog 1M jog
34M) recoveries, then 1M jog

Rest 6M of 1M jog, then 7M easy (approx 5M with middle 3M Rest 3M easy (approx 30 Race or 13M at half
3x2000m at 10K pace 10:00min/mile for 80 at marathon pace (sub mins) with strides marathon pace
6 (approx 10 mins) with mins) 9:00min/mile – rest
(approx 400m in 3 mins jog re- 10:00min/mile) approx
34M) coveries, then 1M jog 47 mins

Rest 6M of 1M jog, then 6M easy (approx 6M of 1M jog, then Rest 4M hills or hilly circuit 16M steady (approx
7 12x200m at mile/5K 10:00min/mile for 60 4M at marathon pace 9:30min/mile for 2hrs
(approx pace (approx 50-55 mins) (approx 36 mins), then 22)
38M) secs) with 200m in 90 1M jog
secs jog recoveries, then
1M jog

Rest 7M of 1M jog, 4x1M 7M easy (approx 7M progression Rest 3M easy (approx 30 17M in approx 2:42
or 1600m at 10K pace 10:00min/mile for 70 run starting at slower mins) (First 9M easy in 90
8 (approx 8 mins) fast mins) than 10:00min/mile mins, last 8M at mara-
(approx with 400m in 2 mins 30 and getting faster with thon pace in 72 mins)
41M) secs jog recoveries, then last fewmin/mile sub
1M jog 9:00min/mile in approx
60 mins 1M jog
Training month .........................................

TARGET 26.2
THE RUNNER'S WORLD MARATHON CHALLENGE

Sub-4:00 training plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest 7M of 1M jog, then Rest Thu 7M alternating Rest Parkrun 5K or 45 8M easy in 10:00min/
6x1000m at 10K pace 10 and 9 minutemin/ mins fartlek (approx 5M mile for 80 mins
9 (approx 5 mins) with mile each mile (approx total)
(approx 200m in 90 secs jog 67 mins)
27M) recoveries, then 1M jog

Rest 7M of 1M jog, then 7M steady (approx 5M of 1M jog, then Rest 3M easy (approx 20M slow in
8x800m at 10K speed 9:30min/mile for 67 3M at marathon pace 10:00min/mile for 30 10:00min/mile in 3
10 (approx 4:00), with mins) (approx 27 mins), then mins) hours 20 mins
(approx 200m in 90 sec jog re- 1M jog
42M) coveries, then 1M jog

Rest 5M of relaxed far- 6M EASY (at 7M progression Rest Parkrun 5K or 40 13 MILES STEADY
tlek 10:00min/mile) run starting at slower mins fartlek (approx 4M (9.30 MILES, APPROX 2
11 than 10:00min/mile total) HOURS)
(approx and getting faster with
35M) last fewmin/mile sub
9:00min/mile in approx
66 mins

Rest 7M of 10x400m at 5M easy (approx 7M alternating 10 Rest 3M easy (approx 30 20M in approx 3
5K pace (approx 105- 10:00min/mile for 50 and 9 minutemin/mile mins) hours 10 – first 10M
12 110 secs) with 200m in mins) each mile(approx 76 easy (approx 10 minmin/
(approx 90 sec jog recoveries, mins) mile in 100 mins) and
42M) then 1M jog second 10M at marathon
pace (approx 9:00min/
mile for 90 mins)
Training month .........................................

TARGET 26.2
THE RUNNER'S WORLD MARATHON CHALLENGE

Sub-4:00 training plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest 8M of 1M jog, 8x800m 7M easy (approx 7M of 1M jog, then 5M Rest 3M (approx 30 15M easy (approx
at 10K pace (approx 10:00min/mile for 70 at marathon pace (ap- mins) 10:00min/mile for 2
13 4:00), with 400m in 2 mins) prox 9:00min/mile for hours 30)
(approx mins 30 secs jog recov- 45 mins), then 1M jog
40M) eries, then 1M jog

Rest 5M of 1M jog, then 6M steady (approx 6M of 1M jog, then mid- Rest Parkrun 5K or 40 12M steady (in
6x400m at 10K speed 9:30min/mile in 57 mins) dle 4M at half marathon mins fartlek (approx 9:30min/mile in 1 hours
14 (approx 2 mins), with pace (approx 34 mins), 4M) 54 mins
(approx 200m (or 90-sec) jog then 1M jog
33M) recoveries, then 1M jog

Rest 5M steady run 6M easy (approx Rest 1M jog, then 3M at half Parkrun 5K or 40 9M steady (at
15 (approx 9:00min/mile 10:00min/mile for 60 marathon pace (approx mins fartlek (approx 4M 9:30min/mile for 95
(approx for 54 mins) plus some mins) 25 mins), then 1M jog total) mins)
25M) strides

Rest 4M easy with 4 mara- Rest 3M easy (approx 30 Rest 2M easy (approx 20 The race
thon pace 100m strides mins) with 3 marathon mins), in racing kit with
16 pace 100m strides 2 marathon pace 100m
(approx strides
9M plus
race)