How to run a sub 4-hour marathon: the ultimate 16-week training plan – Telegraph.co.uk
So you’ve decided to run the marathon – congratulations! Especially given the recent news that running a marathon can reverse key markers of the ageing process, including a significant reduction in stiffened arteries and blood pressure. Researchers from University College London and Barts Health NHS Trust said the changes were equivalent to a four year reduction in vascular age. But now the hard works starts!
According to data collated by RunRepeat, the average marathon finishing times in the UK are 4:23 for men and 5:00 for women. Both of those figures hint at what any marathon runner will tell you: break the four hour mark, and you’ve done very, very well.
The sub-four hour marathon is the carrot that dangles in front of amateur runners’ eyes – and this year, I’m no different. After years of failed ballot attempts, I’ve finally got a coveted place at the Virgin Money London Marathon in 2020, which means I’m spending my January – and February, and March, and most of April – chasing after the carrot of a 4hr performance.
And like many (dare I say most?), I’m doing it almost from a standing start. While I consider myself to be naturally sporty, I dropped any vestige of fitness in the last quarter of 2019, trading exercise for winter nights on the couch and Christmastine days scoffing at the table. So when I approached Lloyd Kempson, the founder of Team Project Run and new balance ambassador for help, I asked him to devise a plan that would build me up from nothing to a sub-4hr time in 16 weeks.
The plan Kempson sent back is detailed below – along with guidance on everything you need to know about nailing your marathon training. He assures me that if we follow it to the T, we’ll put ourselves in a great position to attain the holy grail of amateur running – however slow you might feel on Day One.
The 16-week, sub 4-hour marathon plan
(See below for an explanation of the different runs required)
Week 1
Monday: 3 miles easy run
Tuesday: REST DAY
Wednesday: 4 miles easy run
Thursday: 3 miles steady run
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: 7 miles easy run
Week 2
Monday: REST DAY
Tuesday: 12 x 400m intervals, 90 seconds rest
Wednesday: 5 miles easy run
Thursday: 1 mile easy / 2 miles at marathon pace / 1 mile easy
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: 8 miles easy run
Week 3
Monday: REST DAY
Tuesday: 3 x 1 mile intervals, 3 minutes recovery
Wednesday: 6 miles easy run
Thursday: 1 mile easy / 3 miles at marathon pace / 1 mile easy
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: 9 miles easy run
Week 4
Monday: REST DAY
Tuesday: 5 x 800m intervals, 3 minutes recovery jog
Wednesday: 7 miles easy run
Thursday: 1 mile easy / 2 miles at marathon pace / 1 mile easy
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: 10k or 5 mile race
Week 5
Monday: REST DAY
Tuesday: Mona Fartlek (2 x 90 seconds, 4 x 60 seconds, 6 x 30 seconds. Recovery is a float at half marathon pace the same length of time as the interval you’ve just done
Wednesday: 5 miles easy run
Thursday: 5 miles steady run
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: 11 miles easy run
Week 6
Monday: REST DAY
Tuesday: 3 x 10 minutes at half marathon pace with a 3 minute jog recovery
Wednesday: 6 miles easy run
Thursday: 1 mile easy / 3 miles at marathon pace / 1 mile easy
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: 13 miles easy run (Last 3 miles at marathon pace)
Week 7
Monday: REST DAY
Tuesday: 14 x 400m intervals, 90 seconds rest
Wednesday: 7 miles easy run
Thursday: 6 miles steady run
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: 15 miles easy run
Week 8
Monday: REST DAY
Tuesday: 12 x 200m with a 100m walk recovery
Wednesday: 7 miles easy run
Thursday: 1 mile easy / 2 miles at marathon pace / 1 mile easy
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: Half marathon race at marathon pace
Week 9
Monday: REST DAY
Tuesday: 5 x 4 minutes at 10k race pace with a 3 minute jog recovery
Wednesday: 7 miles easy run
Thursday: 7 miles steady run
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: 17 miles easy run (Last 5 miles at marathon pace)
Week 10
Monday: REST DAY
Tuesday: 4 x 1 mile intervals, 3 minutes recovery
Wednesday: 8 miles easy run
Thursday: 1 mile easy / 3 miles at marathon pace / 1 mile easy
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: Half marathon race PB attempt
Week 11
Monday: REST DAY
Tuesday: 6 x 1km at 10km race pace with 90 seconds recovery
Wednesday: 6 miles easy run
Thursday: 8 miles steady run
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: 19 miles easy run
Week 12
Monday: REST DAY
Tuesday: Mona Fartlek (2 x 90 seconds, 4 x 60 seconds, 6 x 30 seconds. Recovery is at half marathon pace, the same length of time as the interval you’ve just done)
Wednesday: 7 miles easy run
Thursday: 1 mile easy / 3 miles at marathon pace / 1 mile easy
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: 20 miles easy run
Week 13
Monday: REST DAY
Tuesday: 3 sets of 4 x 30 seconds uphill sprints with a jog down recovery lasting 60 seconds. 3 minutes rest between sets
Wednesday: 7 miles easy run
Thursday: 1 mile easy / 4 miles at marathon pace / 1 mile easy
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: 20 miles easy run
Week 14
Monday: REST DAY
Tuesday: 7 x 800m intervals, 3 minutes recovery jog
Wednesday: 6 miles easy run
Thursday: 7 miles steady run
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: 17 miles easy run (Last 8 miles at marathon pace)
Week 15
Monday: REST DAY
Tuesday: 8 x 400m intervals, 60 seconds rest
Wednesday: 5 miles easy run
Thursday: 1 mile easy / 3 miles at marathon pace / 1 mile easy
Friday: REST DAY
Saturday: Easy Parkrun (or 3 miles)
Sunday: 12 miles easy run
Week 16
Monday: REST DAY
Tuesday: 12 x 200m with a 100m walk recovery
Wednesday: REST DAY
Thursday: 4 miles easy run
Friday: REST DAY
Saturday: 2 miles easy run plus strides
Sunday: RACE DAY
What do the different runs on the plan mean?
Easy run: “An easy run is what it says on the tin, easy,” says Kempson. “You can over-complicate all of your runs and stress yourself out, but it’s unnecessary. The best way for me to explain an easy run is that it should be conversational, meaning you should be able to comfortably talk whilst running. Another rule of thumb for easy runs is that you should finish the set distance and if you had to turn around and go and do it again.”
Steady run: “A steady – or ‘tempo’ – run is faster, but not too fast,” says Kempson. “It’s a pace you could hold for 1 hour maximum; and it’s around 20 seconds per mile slower than your 10km race pace.”
Intervals: Where you run a set distance at top speed, then a set distance at a slower pace to recover, and repeat. “Interval training can transform your running if done correctly,” says Kempson. “Not only can it unlock intensity levels and zones that you may not have experienced before but it can get your body and mind used to operating at faster paces. Scientifically, interval training can work not only the aerobic energy system but the anaerobic too.”
Fartleks: An interval session where you speed up and slow down. For example, run hard for two minutes, then run easy for three minutes, then run hard for four minutes and so on. Kempson suggests: “2 intervals of 90 seconds, 4 intervals of 60 seconds and 6 intervals of 30 seconds all at 5km race pace, with the recovery period being at half marathon race pace.”
Rest day: Absolutely essential, says Kempson: “When marathon training, it can be a very up and down experience over a 16 week period. Even the most elite runners won’t have a perfect build up so you will at some point experience stressful times. Rest days give you a chance to completely forget about training for a day here or there so once you’re back on plan the next day you’re refreshed and ready to go after it again.”
What’s the maximum amount you should run in a week and why?
The plan above goes up to 20 miles, but Kempson says that a 2:30 marathon runner will cover 20 miles much faster than a 6-hour marathon runner, so sometimes it’s best to work to time rather than miles. “The longest I’ll set for an athlete is 3 hours. If that means they run 21 miles in that time then great, if they cover 12 miles in that time, so be it.
“A lot of runners panic that 3 hours for their long run won’t equate to a high enough number of miles. If that’s the case then the only alternative is to run faster, so you can cover more distance in that time. That means making the most of the other 6 days in the week to increase your aerobic endurance and capabilities.”
What happens if you miss a week?
When training for a marathon, there may be days where you feel fatigued, sore, sick, or simply have social commitments you can’t miss. Taking time off from training might make you feel anxious about hitting goals, but if you are unwell and need to take two or three (or more) days off to rest, you should. Your priority, after all, is to get to the starting line healthy and feeling strong.
“First of all, don’t panic,” advises Kempson. “You have 15 other weeks to nail it. It depends on where that week falls, but you should be able to get back on the horse as long as you don’t rush back too quickly. If you miss 3-4 weeks then deferring the race entry is advised.”
“Life happens, and since we’re assuming you’re not out there to break an Olympic record it is not the be all and end all,” add runners Hannah Tyldesley and Emily Kier, also known as Twice the Health. Their coach, Luke Tyburski, encourages rest over ‘pushing through’: “If it’s sickness or injury, or life stress, rest. Get better, destress your life, while allowing your body time to recover and don’t rush. If you do, it’s likely you’ll do more damage than good,” he says.
“Finally, if you miss a session, or even a week or two of training, don’t try to make up any of your sessions. Stick to your plan, and move forwards.”
Why you should incorporate strength training
It can be pretty hard to find spare time to lift weights if you’re already running four or five days a week, but strength training can help you run faster and also avoid injuries. “Get in the gym and make your weaknesses your strengths before you know they’re a problem in training,” advises Kempson.
Of course, that might be easier said than done when you’re already knackered from all the running you’re doing. My plan is to do some weighted squats and lunges in the gym when I can, to help with injury prevention.
Top 3 exercises to do pre/post run to avoid injury
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Clamshell exercises: Place a resistance band around your thighs, just above the knees, and lie on your left hand side with your head resting on your left arm. Stack your knees on top of one another, and slowly lift your right knee up toward the ceiling to open your legs up like a clamshell. Do the exercise slowly, emphasising good form over speed. “This is a great way to wake up the glutes before a run,” says Kempson.
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Seated calf raises: Sit on a bench or a chair and rest the balls of your feet on the floor. Put a heavy object or dumbells on your thighs and lift your heels as high as possible, squeezing your calves. Slowly drop your heels as low as possible, until you feel a stretch in your calves. “You can even do them whilst sipping your morning coffee,” adds Kempson.
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Foam rolling: For a quadriceps stretch, lie facedown on a mat, propping yourself up with your forearms and place the roller under your thighs. Use your forearms to slowly roll up and down on the roller, moving from your hips to the top of your knee. When you find a tender spot, focus on it by rolling back and forth until you feel it soften or release. “Post run rolling out the hamstrings and quadriceps can save you the next day, they take a serious pounding on the pavements,” he says.
How to prevent injuries
Injury – and injury prevention – is multifaceted. On top of adding strength exercises to your routine, and not overtraining, Kempson suggests three simple tips to lessen your chance of injury.
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Get a sports massage. “Regularly check in with a sports therapist even if it’s just for a massage. There’s only so much that can be rolled away with foam – nothing beats an hour of pure pain from a massage,” he says.
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Sleep at least 8 hours a night. “You recover fastest when you’re sleeping so why not take advantage of that and go to bed 30 minutes earlier than you’re used to?”
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Hydrate. “Your body will work so much more efficiently if you are hydrating constantly throughout the day. If you aren’t sure how much water to drink, if you pee is clear you’ve nailed it.”
What to eat before and after a run
You will most likely feel hungry when you are marathon training. You’ll be burning more calories than usual so what you eat should fuel your sessions, not upset your stomach. Aim for carbohydrates and a little bit of protein before a run, and avoid foods high in fiber.
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Morning runs: “For my morning runs, pre-run I have porridge, banana and coffee”, says Kempson. “Some don’t work well with milk before running but I’m fine with it. This sets me up perfectly to run in the next hour or so. Post run I have a protein shake followed by some eggs, bread with peanut butter and more coffee. For Hannah, it’s always toast and marmite and for Emily it’s porridge with peanut butter and honey. “We both love a big brunch post-run, think wet scrambled eggs on some thick bloomer topped with cheese and chorizo.”
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Evening runs: “For my evening runs I’ll have a bagel with jam and peanut butter beforehand, plus more coffee,” says Kempson. “Then afterwards it’ll be another protein shake followed by a basic meal of protein, which could be chicken or turkey mince, along with mashed potatoes, broccoli and heaps of gravy.”
Just keep it simple, say Twice the Health. “Don’t think you need to start introducing new foods, and/or supplements just because you’re running a bit further. Simply getting enough on is the main focus, and if you can nail that you’re most of the way there.”
What to eat during a run
“Don’t get to race day and try your first energy gel because you’ll end up in the roadside Portaloo,” says Kempson. “Use your longer training runs to get used to taking energy on board whilst running. If you just can’t get used to energy gels, there are so many companies out there that sell alternatives like edible energy bombs and energy tablets. Jelly Babies can even work.
“A lot of the products will give advice on how much and how frequent to take fuel on board during exercise. For example, I take one energy gel every 30 minutes in a marathon.”
Twice the Health recommend trying Pics peanut butter sachets, Chia charge flapjacks and Clif bloks. “We’ve trained with these for years and find them easy to digest, and so far have sat well in all races we’ve done.
“Our biggest piece of advice would be to try and test what you plan to race with during training (especially on long runs or any ‘race pace’ sessions you complete). There’s absolutely no merit in trying something new come race day, and it’s likely your stomach may not agree either.”
Why you should train your mind
Mental preparation can help you run better. A running friend recently reminded me of the importance of training your mind, not just your body, to go the distance. “Your brain will give up long before your legs do,” she told me.
“When it gets hard, ask yourself why you’re doing what you’re doing,” adds Kempson. “Is it for charity, for personal meaning, for a PB or to try and win the race? Whatever your reasons think about that goal and if it’s worth pushing through this barrier to get there then you’ll find that you already have done.”
You have to believe you can do it, add Twice the Health. “When you’re going into the session, go in with an attitude that tells you can do it, no matter how scary the numbers or miles look on paper. If you go feeling positive, we promise you’ll have a much more successful session. When it comes to the long ones, the hours on the roads that seemed doomed with loneliness, our top tip would be to join a club or grab a buddy, even if they join on the bike.
“Another trick for the longer sessions is to play a game. We were taught this one when running to Birmingham with Luke Tyburski. It basically involves building your post-run meal, but factoring in every single detail you possibly can to make up time. Think the type of pesto to pair with your cheese toastie, what sort of cheese you may use, the thickness of the bread and what you’ll follow with for dessert.”
Nine marathon training tips from the experts
1. Be consistent, but flexible
Running expert Mike James, who’s completed over 150 marathon and ultramarathon races, says consistency is the key to running success. “Life gets in the way sometimes and other commitments, injuries and fatigue can side track you from time to time. Don’t chase the sessions you miss, don’t cram extra miles or speed into follow-up sessions. If you are training correctly 80 per cent of the time, then you will almost certainly achieve your goals.
2. Make sure it’s actually enjoyable
Chris Stanton, Third Space Performance Master Trainer and GB age group triathlete, agrees consistency is key, “so make your training enjoyable to keep yourself motivated. Run the routes you like, run with a training partner and have a clear goal as to why you are doing the challenge. This will keep you focused and help you achieve your goals.”
3. Find the right pair of running trainers
Three-times World Duathlon Champion, multiple Ironman Winner and On co-founder, Olivier Bernhard, stresses the value of finding the right pair of trainers. “Getting the right shoes is so important. Listen to what your feet tell you – if you love the sensation when you step into a new shoe, chances are very high it’s going to be the right fit for you.”
If you’re not sure which brand or fit to choose, store manager and running expert at Runners Need Nick Newman suggests getting a free gait analysis. “There isn’t a one fit solution for fitting a running shoe. I would suggest getting a gait analysis and foot balance test in order to see how your feet cope with the additional force being loaded through them. Depending on what we see in terms of internal rotation this can dictate what category of shoe you may be best suited too.
“Choosing the wrong shoe will not only affect your training but your running posture and contribute to injuries. For example, if you wear running trainers too small, your feet will swell up increasing the chances of blisters, losing toenails, plantar fasciitis and overtime, bunions or more serious injuries.”
4. Download your favourite podcasts for long runs
Saucony ambassador and ultra-runner James Williams, who attempted to break a world record, running from the bottom of the UK to the top – Land’s End to John o’Groats – last year, suggests listening to podcasts. “I find that you can concentrate on them a lot more than listening to music. They take your mind away from the fairly monotonous act of running. I also feel that I’m making better use of my time than listing to music, as I’m learning something new.
“My current favourites are Rich Roll – where you get insights into the lives of high achievers, such as Ross Edgley, who swam around the entire coast of the UK. Try also, 30 for 30 – a documentary style podcast. Start with the ‘Six who Sat’ for two iconic stories about women’s running.”
5. Eat and drink normally
Running With Us co-founder Nick Anderson advises sticking to your normal diet the week before the big day. “This is one where we see so many mistakes and races ruined. The temptation to try something new or eat a little less because you aren’t running as much on race week can cause disaster. Stick to the foods and fuels that have worked for you in training. For example, don’t suddenly eat porridge for the first time. It might work but equally you might find out half way into the race (in the worst possible way) that it hasn’t!”
6. Maximize your training with a caffeine hit
Former British Army captain, Red Bull athlete and ultrarunner Tom Evans keeps energy drinks in his car for the longer sessions: “On my long runs I carefully plan my nutrition and hydration so I perform at my best. Taking on caffeine in the last hour really helps to maintain my energy and focus.”
7. Train in company
With an impressive 34 marathons between them, Hannah Tyldesley and Emily Kier, Twice the Health, swear by training with friends. “Corny as it sounds, miles are much more enjoyable with friends, or a friend. It also helps with your accountability and commitment to your goal. If you know you have a friend waiting at your door, ready for the 6am tempo, you’re far more likely to leap out of bed and get it done than if you’re simply only answering to yourself.
“On top of this, the support from others when the miles get tough is one thing we always advise getting your hands on if you can. Try joining a group (we recommend We Are Runners) or reaching out to friends you know are training for a similar feat.
“We all have good runs, and bad runs, and when things aren’t going to plan it’s nice to have a little nudge to get you going in the right direction once again.
“Finally, if you’re training for a time, or a specific goal it can help to train with runners a little stronger than you to help you push the power when you need it most.”
8. Have a back-up time planned
Training for a marathon takes a lot of dedication. There are training plans out there ranging from running four, five or six days a week. How to choose? Well, it depends on your end goal. Founder of Run Dem Crew running club and Lululemon Global Run Ambassador, Charlie Dark suggests having a back-up time. “If you want to set yourself a time, pick three: a bronze, silver and a gold, ideally spaced out by at least 15 minutes. That way at least you’ll end up with a time you are happy about.”
9. Don’t forget to taper
Five-time Olympian and Saucony ambassador Jo Pavey highlights the importance of tapering. “Tapering your training is crucial to achieve your best performance, and to get the benefits of all the hard work you’ve put in. However, you’ll want to do some running in the final week before your marathon to stop you feeling sluggish on race day. Remember that tapering can be quite an individual thing, so you’ll need to find what works for you. It can help to look back at some of your good races and see what you did in the week before.”