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 (≈ 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/recovery runs filling the rest of the week. Aim for 3–5 runs total each week.
- Building the long run: Add distance over three consecutive weeks (for example: 6 km → 6.5 km → 7 km → 7.5 km), then dial it back to your starting distance on week four for recovery.
- Speed intervals: Short 15–30 second pushes slightly faster than race pace, with 60 seconds of easy jogging or walking between repeats.
- Form matters: Stay relaxed with arms held at chest height, avoid excessive 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 30–45 min run at a conversational effort (Zone 2).
- Wednesday: Speed work — 15 repetitions of 30 seconds at a faster effort (quicker than 5:40 /km), separated by 60 seconds of easy jogging or walking. Expect the whole session to take 15–20 minutes.
- Friday: An easy 30–45 min run emphasizing smooth, comfortable form.
- Sunday: Long run starting at a baseline distance (say 6 km) and rising by roughly 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 × 30 second efforts or drop to 15-second bursts once you feel ready.
- Build your long run toward 30–35 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
Test 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 deeper insights and extra motivation, watch Lee Grantham’s full video. Now get out there and run!