This 16-week marathon training plan is designed for runners targeting a Sub-4 hour marathon, following a structured and sustainable 4 runs per week approach.
The plan focuses on building aerobic endurance, improving pacing, and preparing you to finish strong on race day. It combines easy runs, tempo sessions, intervals, marathon pace workouts, and progressive long runs in a balanced and effective structure.
This plan is ideal for:
- Runners with prior endurance experience (e.g. half marathon or triathlon)
- Athletes currently running ~25–40 km per week
- Those preparing for their first marathon or aiming to improve performance
- Time-constrained individuals (4 runs/week)
Typical goal:
- First marathon completion or a Sub-4 (around 4:00) finish
Training Approach:
- 4 structured runs per week (balanced & sustainable)
- Heart rate-based training using threshold zones
- Progressive long runs to develop endurance
- Marathon pace sessions for race-specific preparation
- Built-in recovery weeks to reduce injury risk
Coaching & Communication:
This is a self-guided plan:
- No direct coaching included
- All workouts include clear instructions
- Weekly coach notes guide pacing, effort, and focus
Requirements:
- GPS watch (recommended)
- Heart rate monitor (strongly recommended)
- Basic TrainingPeaks knowledge
- Suitable running shoes
What to expect:
- Structured progression
- Improved endurance and pacing confidence
- Clear guidance for every session
By the end of the plan, you’ll be physically and mentally ready to execute your marathon race strategy.
Csaba is a certified triathlon (IRONMAN U) and running coach (UKA) who provides customized and periodized training plans for triathletes, and long-distance runners. Athletes receive workout analysis, nutrition consultation, injury prevention through personalized and periodized strength training programs.