Sub-4 Marathon Plan (16 Weeks)
Wanting more marathon-pace (MP) miles and needing long runs you can walk normally on Monday often conflict. Add MP before fueling and easy volume are solid, and the last 10K of the race becomes a shuffle. Sub-4:00 ≈ 5:41/km or 9:09/mile. This 16-week plan emphasizes easy volume, MP segments, and recoverable longs. Tools: Pace Calculator, Pace Chart, Race Predictor, Zone 2 Calculator, Calories Calculator.
Four Blocks, One Job Each
- 1–4: base · 5–8: build · 9–12: MP + peak longs · 13–16: sharpen/taper · practice long-run carbs
Weekly Structure
- TueQuality (tempo / cruise / hills)
- Wed/FriEasy Zone 2 · recovery or rest
- ThuMedium-long aerobic
- SatLong run (some with MP)
- Mon/SunRest, mobility, or optional shakeout
Numeric scenario: Peak long 28–30 km with 8–10 km MP. Late drift >10–15 sec/km on low carbs → fix fueling/easy volume two weeks before more MP.
MP segments teach rhythm; they don’t replace the easy miles that keep you moving after km 32.
Decision rule: injury niggles → cut quality and long-run duration together, not just “drop Monday.” Persistent late-long-run collapse → fueling + easy volume before more MP.
16-Week Plan
Weeks 1-4: Base Foundation
- Week 1Workout: 3 x 10 min steady; Long run: 14 km easy
- Week 2Workout: 5 x 1 km at 10K effort; Long run: 16 km easy
- Week 3Workout: 25 min tempo continuous; Long run: 18 km easy
- Week 4Cutback week. Workout: short hill reps; Long run: 14 km relaxed
Weeks 5-8: Endurance Build
- Week 5Workout: 3 x 3 km at marathon pace, 3 min easy; Long run: 20 km easy
- Week 6Workout: 6 x 1 km threshold; Long run: 22 km with final 4 km steady
- Week 7Workout: 12 km progression to MP; Long run: 24 km easy
- Week 8Cutback week. Workout: 4 x 8 min tempo; Long run: 18 km easy
Weeks 9-12: Marathon-Specific Block
- Week 9Workout: 2 x 5 km at MP; Long run: 26 km easy
- Week 10Workout: 8 x 1 km at threshold; Long run: 28 km with last 6 km at MP
- Week 11Workout: 14 km with middle 8 km at MP; Long run: 30 km easy
- Week 12Cutback week. Workout: 20 min tempo + strides; Long run: 22 km easy
Weeks 13-16: Peak + Taper
- Week 13Workout: 3 x 4 km at MP; Long run: 32 km easy, practice race fueling
- Week 14Workout: 10 km with final 5 km at MP; Long run: 24 km with 8 km at MP
- Week 15Taper starts. Workout: 2 x 3 km at MP; Long run: 18 km easy
- Week 16Race week. Two short easy runs + strides, then marathon race
When to Hold Volume Flat
If RHR is up or sleep is poor after peak longs, hold volume flat a week. No revenge MP in taper.
Practical Takeaway
Practice fueling, keep easy days easy, race the first half controlled.
FAQ
How much should I eat on long runs?
Practice ~40–60 g carbs/hour on longer efforts. Never debut a new gel brand at the start line.