Marathon in 4 hours: 16-week training plan
Choose your goal, your sessions per week and your level. The plan is built on the same principles as in the app.
Simplified demo version. In the app, the plan starts from your vVO2max and your Health data, and adjusts every day.
What this goal demands
Running a marathon in 4 hours means holding about 5:41 per kilometer for 42.195 km. This 16-week plan comes preset for that goal, with long runs that finish at marathon pace.
To run a marathon in 4:00, you need to hold 5:41 /km. According to the VDOT model, that corresponds to a VDOT score of 37.9, or a vVO2max of about 12.5 km/h. With that vVO2max, your training paces would be:
Estimate based on Daniels’ model: it assumes proper preparation and a flat course.
Weekly volume
Target pace: 5:41 /km · total 854 km
What if…?
Base plan: weeks 4 and 8 and 12 lighten the load. Pick an event to see the plan rewrite itself.
Week by week
Why this structure
Base
Build endurance and volume at an easy pace. Hill repeats and fartlek keep your stride snappy.
Build
vVO2max intervals and threshold sessions; the long run gets longer in steps.
Specific
Short intervals maintained; marathon pace is practiced at the end of the long run.
Taper
Volume reduced gradually, intensity maintained, fresh legs on race day.
About 80% of the volume is run at an easy pace, 20% at a harder effort. Recovery weeks cut the load so your body can absorb it. Understand training load.
In the app
In the app, your plan is never set in stone
Pain, a bad night, a spike in load: Runalis reshuffles the coming days using your Health data, with the reason and the original version in plain view.
Discover Runalis
What Runalis is not
Runalis is not medical advice. If you feel pain, stop and see a health professional.