Free sub-4 hour marathon training plan (16 weeks)
Free in The Next Race. Account required.
16 weeks
6
3h 31m–7h 58m
3h 10m
42.2 km
A 16-week plan to run a marathon in under 4 hours — an average of 5:41 per km (9:09 per mile). Six runs a week: threshold or speed work, a goal-pace session, three easy runs and a long run that builds to about 3h 10m, with the last 30 minutes at goal pace in the build weeks. Recovery weeks fall at 4, 8 and 12, the load peaks in week 13, and a three-week taper leads into race day.
Week by week
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
Race guides
New York City Marathon
The world's largest marathon, running through all five boroughs of New York City.
Reykjavik Marathon
The world's northernmost capital marathon, run during Reykjavik's vibrant Culture Night celebration.
San Francisco Marathon
Cross the Golden Gate Bridge through the fog on one of America's most challenging and iconic urban marathon courses.
Related posts
Marathon Training With a Full-Time Job: What Actually Works
A realistic marathon plan for busy professionals—time-boxed sessions, split runs, and smart recovery.
How to Train for a Marathon on the Treadmill (Winter Survival Guide)
A practical winter marathon plan using the treadmill—structure, pacing, boredom-busters, and when to head outside.
How to Adjust Marathon Training for Hot and Humid US Summers
Practical adjustments for marathon training in heat and humidity—pacing, hydration, fueling, and safety.
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