Run a Sub 4-Hour Marathon: Complete Training Guide to Achieve Your Goal! - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of Run a Sub 4-Hour Marathon: Complete Training Guide to Achieve Your Goal! from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Target marathon pace: 5:40 min/km (≈ 9:00 min/mi) for the entire 42.2 km (26.2 mi).
Weekly layout: Sunday long run, Wednesday interval session, plus easy/recovery runs on other days. Adjust frequency to 3‑5 runs per week.
Long‑run progression: increase distance for three consecutive weeks (e.g., 6 km → 6.5 km → 7 km → 7.5 km) then drop back to the starting distance for recovery.
Intervals focus on speed & form: short bursts (15‑30 seconds) at faster than marathon pace, 60 seconds rest.
Emphasise efficient form – arms at chest height, minimal torso twist, aligned toe‑ankle‑knee‑hip.
Keep training fun and sustainable; treat runs as a positive flywheel.

Workout Example

Weekly Schedule (example for a 4‑day runner)

Monday: Easy/recovery run – 30‑45 min at conversational pace (Zone 2).
Wednesday: Interval session – 15 × 30 sec fast effort (slightly faster than 5:40 /km) with 60 sec easy jog or walk between reps. Total session ~15‑20 min.
Friday: Easy run – 30‑45 min, focus on smooth form.
Sunday: Long run – start at your comfortable distance (e.g., 6 km) and increase by ~0.5 km each week for three weeks, then cut back to the starting distance on the fourth week. Aim to keep the long run at a relaxed conversational pace.
Optional Saturday: Light cross‑training or rest.

Progression Tips

After a few weeks, extend the interval set to 20 × 30 sec or move to 15‑second bursts if you’re comfortable.
Gradually build the long run toward 30‑35 km (≈ 3 h at target pace) before tapering.
Use the Pacing app to input your target 5:40 /km pace and let the app calculate personalized interval and long‑run paces.

Closing Note

Give this plan a try, tweak the distances and paces to match your current fitness, and track everything in the Pacing app. You’ll be on your way to a sub‑4‑hour marathon while keeping the training enjoyable. Good luck, and don’t forget to watch Lee Grantham’s full video for more insights and motivation!