The average marathon time in the UK is something around 4:20 for men and around 5:00 for women. So aiming for a sub 4:00 is a great goal, and with the right training and enough commitment, it's achievable for most runners. Of course it will also depends on where you are starting from, and how much time you have to train. Realistically, to achieve a sub 4:00 marathon you ideally need to be able to commit to five runs a week, which will vary in both length and intensity.

So is this the training plan for me?

A 4:00 hour marathon works out at a mile pace of approximately 9:00. It's not an absolute science, but ideally to break 4:00, you should be looking at achieving a sub 1:50 half marathon (a pace of 8:20 per mile) and a sub-50:00 10k (8:00 per mile).

For this plan, you should also already be running regularly - perhaps around 20 miles a week - and be able to run for an hour without stopping.


What do the different runs on the training plan mean?

Rest/Cross-Train (XT) – On these days, either rest or do some moderate cross-training with a no-impact activity such as yoga or swimming.

Tempo – Tempo runs should feel challenging; on a scale of one to 10, your effort will feel like a seven or eight, and you should be able to say a few words but not full sentences. These runs really help train your body to sustain your required speed over increasingly longer distances. When you do a tempo, make sure you warm up properly with an easy mile first, ease into your tempo pace, then do an easy mile at the end to cool down.

Easy – Easy runs should be done at least 30 seconds to one minute per mile slower than your marathon goal pace - slower is fine too if you are very tired. Around 80% of your training should be at this pace.

Long run – This is a longer, slow run that will build your endurance. Run at an easy pace; you should be able to hold a conversation. This should be at least 30 seconds to one minute per mile slower than your goal pace.

Mile repeats – After a one-mile warm-up, run one mile at the given pace, then jog very slowly for half a mile to recover. Repeat cycles as directed. Cool down with one mile of easy running.

Marathon pace – This is the pace that you hope to maintain in the race. Run one mile easy to warm up and one mile easy to cool down.


What pace should I be doing each run at?

Work out what pace to do each of your runs at using our training pace calaculator - just tell it a recent run time and it will do the rest. As well as the runs, the training plan includes those all important rest days - make sure you use these properly to avoid burning out or getting an injury. Adaptation to the body occurs when we rest so the only way to improve is to take rest and recovery seriously.


I've missed some of the plan, what should I do?

Don't worry: very few runners get to the end of their marathon training schedule without missing at least some runs due to illness, injury or just life getting in the way.

If you’ve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success. If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide.

However, if you’ve missed four weeks or more, our best advice is to postpone your marathon, as it’s unlikely you’ll be able to get the time you want on race day having missed a whole month.


How can I avoid getting injured?

The two most common causes of injury are training load error and lack of strength training. If you push too hard and don't manage your training load correctly you are far more likely to end up with an injury which might mean you have to pull out of the race altogether. Stick to the training plan and don't add additional runs or harder sessions. Your body needs time to adapt. If you are burning to do more then low impact cross training like swimming, cycling or yoga is a better option than more running.

It is also vital to develop a strength and conditioning training programme alongside your running. This will strengthen all your muscles and stave of repetitive strain and overloading injuries. Strength work twice a week is the ideal amount - and you don't need to join a gym. With resistance bands and body weight you can create a great strength session at home. As with running, make sure you build up your strength work gradually to enable the muscles to adapt.


What should I eat during my training?

As you run further and at higher intensities your body will need more fuel. This will mean increasing your carb intake to ensure you have enough glycogen stores in your muscles and eating more protein after a long or hard training session to aid recovery. Listen to your body and fuel yourself accordingly. You will be burning a lot more calories so you will need to eat more. It is also important to stay hydrated and to absorb electrolytes particularly as you start running longer distances. Practice carrying food and water with you on your long runs and find out what fuel you can stomach.


RW's 16-week sub 4:00 marathon training plan:

Week One (19M)

Mon 3M (miles) (or 30 mins, if you prefer to train by time) easy

Tue Rest

Wed 4M (40 mins) easy

Thu 2M (18 mins) marathon pace

Fri Rest

Sat 3M (30 mins) easy

Sun 7M (70 mins) easy


Week Two (25M)

Mon Rest

Tue 5M consisting of the following: 1M jog, then 2 x 1.5M (or 13 mins) tempo pace, with 400m (3-min) jog recoveries between sets, then 1M jog

Wed 5M (50 mins) easy

Thu 1M jog, then 2M (18 mins) marathon pace, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 8M (80 mins) easy


Week Three (29M)

Mon Rest

Tue 6M consisting of the following: 1M jog, then 3 x 1M (or 8:30 mins) tempo pace, with 400m (3-min) jog recoveries between sets, then 1M jog

Wed 6M (60 mins) easy

Thu 1M jog, then 3M (27 mins) marathon pace, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 9M (90 mins) easy


Week Four (27M)

Mon Rest

Tue 5M consisting of the following: 1M jog, then 4 x 800m (or 4 mins) tempo pace, with 200m (2-min) jog recoveries, then 1M jog

Wed 7M (70 mins) easy

Thu 1M jog, then 2M (16 mins) brisk, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-50:00 10K or sub-40:00 5-miler


Week Five (30M)

Mon Rest

Tue 1M jog, then 4M (or 40 mins) fartlek, then 1M jog

Wed 5M (50 mins) easy

Thu 5M (50 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 11M (1hr 50) easy


Week Six (33M)

Mon Rest

Tue 6M consisting of the following: 1M jog, then 8 x 2 mins uphill, jog back down. Then 1M jog at end of session

Wed 6M (60 mins) easy

Thu 1M jog, then 3M (25 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 13M (2hrs 10) easy


Week Seven (37M)

Mon Rest

Tue 6M consisting of 1M jog and strides, then 10 x 400 at 5K pace, with 200m (1-min 30) jog recoveries between reps, then 1M jog

Wed 7M (70 mins) easy

Thu 6M (60 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 15M (2hrs 30) easy


Week Eight (31M)

Mon Rest

Tue 5M consisting of the following: 1M jog and strides, then 12 x 200m at mile pace, with 200m (1-min) jog recoveries between reps, then 1M jog

Wed 7M (70 mins) easy

Thu 1M jog, then 2M (16 mins) tempo pace, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun Race (ideally half-marathon) (15M inc warm up/ cool down)

Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.


Week Nine (41M)

Mon Rest

Tue 6M consisting of the following: 1M jog and strides, 10 x 90 seconds uphill, jog back down, then 1M jog at end of session

Wed 7M (70 mins) easy

Thu 8M (80 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 17M (2hrs 55) easy


Week Ten (38M)

Mon Rest

Tue 7M consisting of the following: 1M jog, 3 x 1.5M (or 13mins) tempo, with 400m (or 3-min) jog recoveries between reps, the 1M jog

Wed 8M (82 mins) easy

Thu 1 mile jog, then 3M (26 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun Half-marathon. Aim for sub-1:50 (15M inc warm up and cool down)


Week Eleven (43M)

Mon Rest

Tue 1M jog, then 5M (or 50 mins) fartlek, then 1M jog

Wed 6M (60 mins) easy

Thu 8M (80 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 19M (3hrs 15) easy


Week Twelve (43M)

Mon Rest

Tue 7M consisting of: 1M jog and strides, 4 x 1M (or 9 mins) marathon pace with 200m (or 90 secs) jog recoveries, then 1M jog

Wed 7M (70 mins) easy

Thu 1M jog, then 3M (26 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 21M (3hrs 35) easy


Week Thirteen (42M)

Mon Rest

Tue 6M consisting of the following: 1M jog and strides, then 10 x 90 seconds uphill, jog back down, then 1M jog at end of session

Wed 7M (70 mins) easy

Thu 1M jog, 4M (34 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy or parkrun

Sun 20M (3hrs 25) slow


Week Fourteen (39M)

Mon Rest

Tue 1M jog, then 6 x 800m (or 4 mins) at 10K pace, with 100m (or 1-min) jog recoveries between sets, then 1M jog

Wed 6M (60 mins) easy

Thu 7M (70 mins) easy

Fri Rest

Sat 3M (30 mins) easy

Sun 18M (3hrs 05) easy


Week Fifteen (30M)

Mon Rest

Tue 5M of the following: 1M jog, then 8 x 400m (or 90 secs) at 5K pace, with 200m (or 2-min) jog recoveries between sets, then 1M jog

Wed 5M (50 mins) easy

Thu 1M jog, then 3M (25 mins) tempo, then 1M jog

Fri Rest

Sat 3M (30 mins) easy

Sun 12M (2hrs) easy


Week Sixteen (35M inc race)

Mon Rest

Tue 4M consisting of the following: 1M jog, then 10 x 200m (or 45 secs fast) at 5K pace, with 100m (or 30 secs) jog recoveries between sets, the 1M jog

Wed 3M (30 mins) easy

Thu Rest

Fri Rest

Sat 2M (or 20 mins) easy

Sun Race day


This isn't the right plan for me - what now?

If you're not sure this is the training plan you want to follow, head to our marathon training guide to look at all of our free marathon training plans.