4 Hour Marathon Training Plan
Complete Guide for Intermediate to Advanced Runners
Achieve your 4-hour marathon goal with our training plan featuring 5 training days, 5 specialized run types, strength training integration, and smart progression with recovery weeks and taper periods. This guide is here to help you understand the structure, and then create your own perfect version in the Running Plan Generator
Your Marathon Plan Preview
These are the first weeks of a training plan that is designed specifically for runners targeting a 4-hour marathon finish.
In the Running Plan Generator you can select your own training days that fit your schedule and your preffered starting distance. It will output a similar style plan but fully optimized to your preferences! From there you can download it for free or unlock premium features for your plan.
What Makes This Marathon Plan Special
5 Training Days with Smart Progression
Our 4-hour marathon training plan features 5 structured training days per week, designed to build endurance, speed, and race-specific fitness while preventing overtraining. Each week includes strategic progression that adapts to your current fitness level. You can even choose to have less training days in your plan if you are short on time, it is all up to you and your availability.
5 Specialized Run Types
Long Runs
Build marathon endurance with progressively longer runs that prepare your body and mind for race day.
Learn MoreTempo Runs
Improve your lactate threshold and marathon pace efficiency with structured tempo workouts.
Learn MoreRecovery Runs
Active recovery sessions that promote blood flow and muscle repair while maintaining aerobic fitness.
Learn MoreEasy run
Easy runs are a crucial part of your training to savely improve your fitness and prevent injury.
Learn MoreStrength Training Integration
Our plan includes targeted strength training sessions designed specifically for marathon runners. These workouts focus on core stability, leg strength, and injury prevention, helping you maintain proper form throughout the marathon distance. Learn More About Strength Training
Smart Training Progression
- Recovery Weeks: Every 3-4 weeks, we include lighter training weeks to prevent overtraining and allow your body to adapt
- Logical Progression: Gradual increases in distance and intensity based on your current fitness level
- Taper Period: Strategic 2 week taper before race day to ensure peak performance
- Fully Personalized: The plan is generated based on your inputs to make sure it fits your schedule and training level
- Full Race Preperation Guide: Combine your training plan with this full marathon preparation guide
Ready to Start Your 4-Hour Marathon Journey?
Create your personalized 4-hour marathon training plan today. Our advanced algorithm considers your current fitness level, available training days, and specific goals to generate the perfect plan for your marathon success.
Generate Custom Plan
Create your personalized marathon training plan with our advanced plan generator. Input your current fitness level, plan duration, available days, and goals.
Start PlanningEdit & Track Progress
Modify your plan as needed and track your progress throughout your training journey. With our drag and drop editor you can easily make last minute changes to your plan.
Manage PlansPremium Features
Unlock advanced features including detailed analytics, progress tracking, and personalized coaching insights.
Learn MoreWhy Choose YearRoundRunning for your Marathon Plan?
Our marathon training plans are backed by sports science and widely used traing principles. Whether you're an intermediate runner looking to break the 4-hour barrier or an advanced runner seeking to optimize your performance, our plan provides the structure, variety, and progression needed for marathon success. Over 2000 runners have already created plans with our generator, are you ready to create yours?