Sub-4 Marathon Speed Builder
Workout - Sub-4 Marathon Speed Builder
- 5min @ 7'00''/km
- 15 lots of:
- 30s @ 5'25''/km
- 1min rest
- 5min @ 7'00''/km
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Intro
Based on Lee Grantham’s video Run a Sub 4-Hour Marathon: Complete Training Guide to Achieve Your Goal, here’s a breakdown you can use to start training today. The video is worth watching for the full picture. This summary hits the highlights and gives you a practical entry point.
Key points
- Marathon pace target: 5:40 min/km (about 9:00 min/mi) sustained over the full 42.2 km (26.2 mi).
- Weekly structure: long run on Sunday, speed work on Wednesday, with easier or recovery runs filling the rest of the week. Aim for 3 to 5 runs each week.
- Building the long run: add distance over three weeks (for example, 6 km, 6.5 km, 7 km, 7.5 km), then drop back to your starting distance on week four for recovery.
- Speed intervals: short 15 to 30 second pushes slightly faster than race pace, with 60 seconds of easy jogging or walking between repeats.
- Form: stay relaxed with arms at chest height, avoid heavy upper-body rotation, and keep ankles, knees, hips, and toes aligned.
- Sustainability: make training something you look forward to, not something you dread.
Workout example
Sample weekly schedule (4-run week)
- Monday: relaxed 30 to 45 min run at a conversational effort (Zone 2).
- Wednesday: speed work. 15 reps of 30 seconds at a faster effort (quicker than 5:40 /km), with 60 seconds of easy jogging or walking between. The whole session takes 15 to 20 minutes.
- Friday: easy 30 to 45 min run with smooth, comfortable form.
- Sunday: long run starting at a baseline distance (say 6 km) and rising by about 0.5 km per week over three weeks before cutting back to that baseline on week four. Run this at a relaxed, conversational pace.
- Saturday (optional): cross-training or rest day.
How to progress
- After several weeks, shift to 20 x 30 second efforts, or drop to 15-second bursts once you feel ready.
- Build your long run toward 30 to 35 km (roughly 3 hours at target pace) before you start your taper.
- Use the Pacing app to set your 5:40 /km goal. It’ll calculate your interval and long-run paces automatically.
Closing note
Try this plan, adjust the distances and speeds to fit where you are now, and log everything in the Pacing app. A sub-4-hour marathon is within reach while keeping training enjoyable. For more detail and extra motivation, watch Lee Grantham’s full video.