Sub-4 Hour - 16 Week Marathon Training Plan (Intermediate - Competitive)
Designed for runners with their sights set on breaking the 4-hour marathon barrier. This plan is built for those already running consistently 4–5 times a week at around 30–40km per week, ready to take the next step in structured, race-specific training.
What's included:
- 5 runs per week with x 2 workout run sessions, plus optional cross-training and strength sessions
- Workouts sync directly to your watch — no manual entry, just run to the numbers
- Race-day plan — pacing strategy, taper guidance, and execution plan for the marathon itself
- Nutrition advice to support training load and race-day fueling
- Unlimited email support throughout the program
- Program has already has had proven results
I'm Amy Daniel, founder of Run Within Coaching. A run coach, PDHPE teacher and long term runner with a sub-3 marathon and national trail rep. I coach adult runners (beginner to advanced marathon/trail) and juniors. Every program is individualised via TrainingPeaks, with weekly check-ins, strength, mobility and race-day planning built in. I believe in training smart, not just hard, and building a running life that lasts. As a mum of two, I coach around real life, not the other way around.