Intermediate Level

Sub-4 Hour Marathon Training Plan

Follow this plan in Run and Grow and watch your consistency pay off with a thriving virtual garden.

16 weeks

5 Runs/Week

Start Growing Your Garden

Why This Plan Works

Speed work for endurance

Negative split practice

Strict pacing runs

Schedule Preview

Structured Weekly Schedule

This 16 weeks plan includes daily workout details, pace guidance, and rest day recommendations tailored to your fitness level.

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Is this sub-4 hour marathon training plan right for me?

This plan is designed for intermediate runners who can currently run 10+ miles per week. The gradual progression ensures you build fitness safely without risking injury.

What gear do I need?

A good pair of running shoes is essential. We also recommend a digital watch or smartphone to track your intervals using the Run and Grow app.