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This training plan is recommended for runners with marathon times around 4h 20’ or less. With it, they can achieve a finish time close to four hours, give or take about five minutes. The improvement will depend on their previous level, how closely they follow the plan, their race strategy, the course profile and/or the weather.
The key for these runners is to master paces between 5’40 and 5’30’’ per km. To do so, they should race a half marathon between 5’10’’ and 5’05’’ per km (around 1h 48’). Obviously, those who get closer to the faster pace will have better chances and a wider margin heading into the marathon.
As I explain in the three-hour plan, there are many external, uncontrollable factors that significantly affect performance on marathon day, so it is necessary to reach the marathon with a good safety margin. Those who are only just prepared to break their target time, if unlucky enough to face a very windy or very hot marathon day, will have no chance. In those cases, the most sensible thing is to change the goal right at the start, and if they planned to run at 5’35’’ per km (average), they should switch to 5’45’’ or 5’40’’ per km. This way, they will avoid blowing up badly in the final kms and will be able to finish in good condition, even if they run four to six minutes more.
It is necessary to do some core exercises (15 to 25 reps each) before heading out for your run. At the end of the entire workout, you must do three core exercises (15 to 25 reps each), two lower‑back exercises (10 reps) and six to eight stretching exercises (more focused, pushing and holding each for at least about 20’’).
Easy run paces should be very slow (from 6’50’’ to 5’40’’ per km) during the weeks with hills, strength drills and lots of weight training. Medium pace in the central weeks of the plan (from 6’20’’ to 5’35’’) and a bit faster in the following weeks (from 5’35’’ to 5’00’’). In the last ten days before the marathon, runs become easy again.
You may change the order of training days, but never doing more than two sessions in a row. And under no circumstances should two interval‑training days be placed back‑to‑back.
Weight training is essential in marathon preparation. It is very important to work very specifically on the quadriceps (both eccentrically and concentrically), abductors, adductors, calves, soleus, psoas and hamstring. You will perform much better and get injured far less. During race weeks, weight training is not done.
It is important to do ankle exercises every week. With them, you will not only strengthen your ankles, but also improve your stride efficiency and effectiveness and greatly reduce the risk of plantar fasciitis, tendinitis and shin splints.
You must hydrate with at least half a liter of water with mineral salts every training day. And double that if you sweat a lot or train in heat and humidity.
If you follow this plan, do not add extra training. Not more running days, not more minutes in your runs, not more intensity in your paces. It would lose its effectiveness and two things could happen: you could get injured or you could overtrain. Either one is bad.
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | |
| 1 | 25’ + 10 x 500+ 15’ rec: 45’’ From 2’30’’ to 2’20’’ |
65’ From 6’20’’ to 5’50’’+ weights + 2 strides |
95’ progressives + ankles (50’ from 6’30’’ to 6’00’’; 25’ from 6’00’’ to 5’45’’ and 20’ from 5’45’’ to 5’35’’) |
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| 2 | 25’+3 x3000 +15’ rec: 90’’ 16’30, 16’00’’ to 15’30’’ |
70’ From 6’10’’ to 5’45’’+ weights + 2 strides |
100’ progressives + ankles (55’ from 6’30’’ to 6’00’’; 25’ from 6’00’’ to 5’40’’ and 20’ from 5’40’’ to 5’30’’) |
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| 3 | 25’ + 6 x 1000+ 15’ rec: 45’’ From 5’35’’ to 5’10’’ |
40’ very easy + ankles + 8 strides |
Competition (from 10 to 15 km) |
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| 4 | 25’ + 12 x 400+ 15’ rec: 45’’ From 2’03’’ to 1’50’’ |
65’ From 6’10’’ to 5’45’’+ weights + 2 strides |
100’ progressives + ankles (55’ from 6’30’’ to 6’00’’; 25’ from 6’00’’ to 5’40’’ and 20’ from 5’40’’ to 5’30’’) |
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| 5 | 25’+ 2 x 4000 +15’ rec :2’ jog 22’20’’ and 21’00’’ |
70’ From 6’10’’ to 5’45’’+ weights + 2 strides |
100’ progressives + ankles (55’ from 6’30’’ to 6’00’’; 25’ from 6’00’’ to 5’40’’ and 20’ from 5’40’’ to 5’30’’) |
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| 6 | 25’ + 10 x 500+ 15’ rec: 45’’ From 2’30’’ to 2’16’’ |
70’ From 6’10’’ to 5’45’’+ weights + 2 strides |
105’ + ankles (55’ from 6’30’’ to 6’00’’; 30’ from 6’00’’ to 5’40’’ and 20’ from 5’40’’ to 5’25’’) |
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| 7 | 25’+ 3 x 2000 +15’ rec: 90’’ From 11’20’’ to 10’20’’ |
45’ very easy + ankles + 8 strides |
Competition (best at 21 km) |
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| 8 | 25’ + 12 x 400+ 15’ rec: 45’’ From 2’01’’ to 1’48’’ |
70’ + weights + strides |
105’ + ankles (55’ from 6’30’’ to 6’00’’; 30’ from 6’00’’ to 5’40’’ and 20’ from 5’40’’ to 5’20’’) |
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| 9 | 25’ + 9 x 1000 + 15’ rec: 1’ 5’35’’ to 5’00’’ |
75’ From 6’00’’ to 5’30’’+ weights + 2 strides |
105’ + ankles (55’ from 6’30’’ to 6’00’’; 30’ from 6’00’’ to 5’40’’ and 20’ from 5’40’’ to 5’20’’) |
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| 10 | 25’+ 2 x 5000 +15’ rec: 2’jog From 27’30’’and 26’00’’ |
75’ + weights + 2 strides |
110’ prog + ankles (60’ from 6’30’’ to 6’00’’; 30’ from 6’00’’ to 5’40’’ and 20’ from 5’40’’ to 5’20’’) |
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| 11 | 25’ + 6 x 1000 + 15’ rec: 1’ 5’25’’ to 4’55’’ |
45’ very easy + ankles + 5 strides of 50 ms |
Competition (Half Marathon) |
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| 12 | 70' | 25’+ 5 x 2000 +15’ rec: 90’’ From 11’00’’ to 10’00’’ |
75’ + ankles + 2 strides |
110’ progressive (60’ from 6’30’’ to 6’00’’; 30’ from 6’00’’ to 5’40’’ and 20’ from 5’40’’ to 5’10’’) |
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| 13 | 20’ +3x3000+ 10’ Rec: 2’ From 16’30’’ to 15’45’’ |
70’ + ankles + 2 strides |
95’ easy progressive + 6 strides (60’ from 6’30’’ to 6’00’’ and 35’ from 6’00’’ to 5’40’’) |
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| 14 | 60' | 35’ + ankles + 2 strides | MARATHON |
