Sub-4:30 Marathon

About the plan

A 16-week plan for runners who want to complete the marathon in under 4 hours 30 minutes (6:24/km pace, or 10:18/mile). It is an excellent first timed goal in the marathon, within reach for anyone who already has half marathon experience. The plan trains 4 days a week with a conservative progression that prioritizes building aerobic endurance. The long run builds from 1 hour to 2:20 over the 16 weeks. The first weeks use strides and hills to develop running economy before introducing intervals and threshold work.