Sub 4 hours 30 minutes Marathon

This plan runs over 16 weeks. You can start at any point — do all 16 weeks or jump in wherever feels right.

Try our Sub 4 hours 30 minutes Marathon plan.Congratulations on choosing your marathon plan. Whether this is your first attempt at the "full" or you're looking to achieve that new milestone, this schedule is designed to help you accomplish that. The key to success here is mileage. The aim is to be standing on the startline, 42.2km ahead of you and not feel any stress about that at all. On that basis the priority for the next 16 weeks is to get those long runs in. As great as it would be to run religiously 4 times a week for 16 weeks, we all lead busy lives and it can't always be possible. Prioritise a few hours over the weekend to get out there and clock up the easy miles, along with a shorter easy run during the week. Supplement the long runs with the interval and tempo sessions. These will work on improving your VO2 max, and build strength in the legs, all with the aim of making race-day as comfortable as possible.