Marathon running program under 4 hours in 12 weeks
Note: I am currently updating the running programs – hence the missing text. I have uploaded the programs so they can be downloaded.
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useful links before you get started
- Necessary knowledge about speeds, interval breaks and intensity
- General information about the marathon distance and the structure of marathon running programs
- General structure of running programs
- Same program over 8 weeks of training.
Download: marathon under 4 hours in 12 weeks
Download running program (PDF)
The structure of 4 hours in 12 weeks
Number of training sessions per week (quality + quantity)
Types of training
Heating and dehumidification
- Tempo Run: 2 km warm-up + 2 km cool-down
- VO2-max training: 2.5 km warm-up + 2.5 km cool-down
- Speed training: 3 km warm-up + 3 km cool-down
Alternative tempo suggestions
| 4:10 timer | 4:20 timer | 4:30 timer | |
| Easy run | 6:32 | 6:47 | 7:01 |
| Marathon | 5:55 | 6:10 | 6:25 |
| Threshold | 5:32 | 5:45 | 5:58 |
| VO2-max | 5:05 | 5:16 | 5:29 |
| Hastighed | 4:50 | 5:02 | 5:14 |
If you can’t run a marathon in 4 hours and 30 minutes yet, I recommend you first focus on getting a faster half marathon time. See half marathon running programs here.
Question?