Browse More Plans

Run a sub 4:00 marathon- 16 week marathon plan


Scott Iott

All plans by this Coach


16 Weeks

Plan Description

This is a 16 week marathon training plan designed for a runner who has a goal of completing the race in under 4 hours. This plan is designed using traditional training periodization with 3 building weeks followed by 1 recovery week. Within the progression of each block of training, the purpose of the long run advances. This plan includes speedwork, tempo runs, and active recovery sessions.

Included in this plan are 4-5 runs each week. The weekly mileage starts at 27 and works up to a peak of 49. Wednesdays are used for recovery days and Saturday is your long run. Every Sunday is an optional crosstraining day.

This plan also includes strength training twice a week for the first 8 weeks of the plan. These will be exercises that you can do at home or in a small gym which don't require the use of much equipment.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
05:12:00 03:15:00
Day Off x1
—— ——
Strength x1
00:36:00 00:45:00
X-Train x1
00:48:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
05:12:00 03:15:00
Day Off
—— ——
00:36:00 00:45:00
00:48:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

Scott Iott

SuperFly Coaching

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
$99.95 - Buy Now