Marathon training plan — Sub 4 hours
A complete, progressive program to help you reach your sub-4-hour marathon goal
Create my free planRunning a marathon in under 4 hours is an ambitious yet achievable goal for many runners. It requires an average pace of 5'41" per kilometer (about 9'09" per mile), or roughly 10.5 km/h (6.5 mph). This 12-week training plan guides you step by step with varied, progressive workouts to cross the finish line on target. RunRun.fr offers free, personalized tracking adapted to your profile.
Pourquoi choisir RunRun ?
12-week structured program
A plan with 3 to 4 sessions per week, featuring progressive increases in volume and intensity. Each workout is detailed with pace, duration and goal.
Smart progress tracking
RunRun analyzes your feedback after each session and adapts upcoming weeks to your fitness level. No more one-size-fits-all plans.
Personalized goal setting
Enter your target race, current fitness level and availability. RunRun generates a plan tailored to YOUR profile, not a generic template.
Recovery management
Built-in taper weeks and active recovery sessions ensure you arrive fresh and ready on race day.
Varied, motivating workouts
Intervals, tempo runs, easy runs, long runs... Workout variety develops all your running qualities.
100% free, no commitment
No subscription, no credit card required. RunRun is entirely free. Create your account and start your marathon prep right away.
Sub-4 marathon plan overview
Week 1 — Getting started
Progressive start with 3 easy-pace sessions. Volume: 30 to 40 km (18-25 miles).
- 45' easy run
- 50' easy run + 6 strides
- 1h15 long run at easy pace
Week 4 — Introducing tempo
First tempo session to get your body used to marathon pace. Volume: 40-50 km (25-31 miles).
- 45' easy run
- 2x15' at tempo (5'30"/km pace) — 3' recovery
- 1h30 long run including 20' at marathon pace
Week 8 — Peak volume
Highest mileage week of the cycle with the longest run. Volume: 55-65 km (34-40 miles).
- 50' easy run
- 3x10' at tempo — 2'30" recovery
- 40' easy run + 8 strides
- 2h00 long run including 40' at marathon pace
Week 11 — Taper
Progressive volume reduction (-30%) while maintaining intensity. Your body regenerates. Volume: 35-40 km (22-25 miles).
- 40' easy run
- 2x10' at tempo — 3' recovery
- 30' easy jog
Week 12 — Race week
Final adjustments before race day. Short, light sessions. Confidence and freshness.
- 30' jog + a few accelerations
- 20' easy jog the day before or rest
- RACE DAY: Marathon!
Tips for running a sub-4-hour marathon
Respect your target pace
The classic mistake is starting too fast. Your marathon pace is about 5'41"/km (9'09"/mile). Program it on your watch and stick to it, especially during the first 15 km.
Build your aerobic base
70-80% of your training volume should be at easy pace (conversational). This is the foundation that builds your aerobic capacity.
Nail your nutrition
Gradually increase carbohydrate intake 3 days before the race. During the marathon, aim for 60g of carbs/hour (gels, sports drink). Test everything in training!
Don't skip strength training
Two short core and strength sessions per week reduce injury risk and improve your running economy.
Master the mental game
Break the race into stages (5K, half, 30K, finish). Prepare mantras and visualize your finish. The wall at 30K is also a mental challenge.
Questions fréquentes
How many sessions per week for a sub-4 marathon?
Is the training plan really free?
What level do I need to run a sub-4 marathon?
Does the plan adapt to my level?
Can I connect my GPS watch (Garmin, Strava)?
Ready to target a sub-4 marathon?
Create your free account on RunRun and get a custom training plan, adapted to your fitness level and race calendar.
Create my free plan