Sample plan · Marathon · 16 weeks
Sub-4 marathon training plan from a 1:50 half marathon
A 1:50 half marathon says a sub-4 marathon is realistic with the right build. This plan starts at 32 miles a week on five days and works toward a 3:59 target: tempo runs every week, intervals through the build, and marathon-pace sessions in the peak weeks so 9:07 a mile feels familiar long before race day.
This plan at a glance
- Runner
- 35, finished it several times
- Goal
- Target time 3:59:00
- Recent race
- half marathon in 1:50:00
- Running now
- 32 mi a week, longest run 13 mi
- Schedule
- 5 run days, long run on Sun
- Volume
- 32 to 50 mi a week (ceiling 50), longest run 21 mi
- Lighter weeks
- 3 cutback weeks, 3-week taper
Dates assume a start on Monday 9 November 2026 with no race date, so the plan ends with a goal run. Your own plan starts the Monday after you build it, and with a race date it counts back from race day.
This plan is general guidance, not medical advice. Check with a doctor before starting a new training program, and stop and get help if something hurts or feels wrong.
Goal run · Sunday 28 February 2027
Goal run: 26.2 mi at the effort you would race a Marathon (26.2 mi) at. There is no race on the calendar, so this is your test.
How we built it
The assumptions behind this plan.
- Training paces come from your half in 1:50:00, which projects to about 3:49:21 for the Marathon.
- Your target of 3:59:00 is comfortably inside what your recent race projects (3:49:21); race-pace work uses your target.
- Weekly volume peaks at 50 mi in week 13, at your ceiling.
Paces
| Based on | half in 1:50:00 |
|---|---|
| Easy | 9:58–11:12 /mi |
| Long run | 9:27–10:30 /mi |
| Marathon pace | 8:45 /mi |
| Half-marathon pace | 8:23 /mi |
| Threshold (tempo) | 8:06 /mi |
| Interval | 7:22 /mi |
| Repetition | 7:03 /mi |
| Projected half marathon | 1:50:00 |
| Projected marathon | 3:49:21 |
| Race target pace | 9:07 /mi |
| Race target time | 3:59:00 |
Overview
Weekly training volume in mi. Tap a bar to jump to that week.
- Base
- Build
- Peak
- Taper
- Cutback week
Week by week
Tap a day for the full session.Week 1
base 32 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Rest
Rest after the long run.
Tue · Easy run · 4.5 mi
Easy 4.5 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.
Wed · Easy run · 6.5 mi
Easy 6.5 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 4.5 mi
Easy 4.5 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sat · Easy run · 3.5 mi
Easy 3.5 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sun · Long run · 13 mi
Long run 13 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 2
base 35 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Rest
Rest after the long run.
Tue · Easy run · 4.5 mi
Easy 4.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.
Wed · Easy run · 7 mi
Easy 7 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 4.5 mi
Easy 4.5 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sat · Easy run · 4 mi
Easy 4 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sun · Long run · 15 mi
Long run 15 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 3
base 38.5 miBase: easy aerobic running and a steady long run. Strides keep your legs quick.
Mon · Rest
Rest after the long run.
Tue · Easy run · 5.5 mi
Easy 5.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.
Wed · Easy run · 8 mi
Easy 8 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 5 mi
Easy 5 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sat · Easy run · 4 mi
Easy 4 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sun · Long run · 16 mi
Long run 16 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 4
base cutback 30 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Rest
Rest after the long run.
Tue · Easy run · 5.5 mi
Easy 5.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 30 min: squats, reverse lunges, step-ups, single-leg Romanian deadlifts, calf raises, plank and side plank. 2–3 sets, stop two reps short of failure.
Wed · Easy run · 5 mi
Easy 5 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 5 mi
Easy 5 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sat · Easy run · 3.5 mi
Easy 3.5 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sun · Long run · 11 mi
Long run 11 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 5
build 42.5 miBuild: quality sessions start and the long run keeps growing.
Mon · Rest
Rest after the long run.
Tue · Easy run · 10 mi
Easy 10 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Wed · Intervals · 5.5 mi
Intervals 5.5 mi: warm up 1 mi easy, then 7 × 600 m at interval pace, 2:45 each (hard, around 5K effort, RPE 8–9), 200 m easy jog between; cool down about 1 mi easy.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Tempo · 5 mi
Tempo 5 mi: warm up 1 mi easy, then 3 mi progression: start at marathon pace effort and build to threshold (8:06 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7) over the last third; cool down about 1 mi easy.
Sat · Easy run · 4 mi
Easy 4 mi at recovery effort (9:58–11:12 /mi; conversational, RPE 3–4). Keep it genuinely easy; it is there to loosen up.
Sun · Long run · 18 mi
Long run 18 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 6
build 46.5 miBuild: quality sessions start and the long run keeps growing.
Mon · Rest
Rest after the long run.
Tue · Easy run · 8 mi
Easy 8 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Wed · Easy run · 12 mi
Medium-long run 12 mi, easy (9:58–11:12 /mi; conversational, RPE 3–4). Builds endurance mid-week without the cost of a second long run.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Tempo · 5 mi
Tempo 5 mi: warm up 1 mi easy, then 2 × 1.5 mi at threshold (8:06 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.
Sat · Easy run · 4 mi
Easy 4 mi at recovery effort (9:58–11:12 /mi; conversational, RPE 3–4). Keep it genuinely easy; it is there to loosen up.
Sun · Long run · 17.5 mi
Long run 17.5 mi: first 13 mi easy, last 4.5 mi at marathon pace (9:07 /mi; marathon effort: controlled and rhythmic, RPE 6). Practise race fuelling and finishing strong on tired legs. Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 7
build 47.5 miBuild: quality sessions start and the long run keeps growing.
Mon · Rest
Rest after the long run.
Tue · Easy run · 12.5 mi
Medium-long run 12.5 mi, easy (9:58–11:12 /mi; conversational, RPE 3–4). Builds endurance mid-week without the cost of a second long run. Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Wed · Intervals · 6 mi
Intervals 6 mi: warm up 1 mi easy, then 8 × 600 m at interval pace, 2:45 each (hard, around 5K effort, RPE 8–9), 200 m easy jog between; cool down about 1 mi easy.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Tempo · 6 mi
Tempo 6 mi: warm up 1 mi easy, then 4 mi continuous at threshold (8:06 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7); cool down about 1 mi easy.
Sat · Easy run · 4 mi
Easy 4 mi at recovery effort (9:58–11:12 /mi; conversational, RPE 3–4). Keep it genuinely easy; it is there to loosen up.
Sun · Long run · 19 mi
Long run 19 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 8
build cutback 37 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Rest
Rest after the long run.
Tue · Easy run · 7 mi
Easy 7 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Wed · Tempo · 5.5 mi
Tempo 5.5 mi: warm up 1 mi easy, then 3 × 1 mi at threshold (8:06 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 7 mi
Easy 7 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sat · Easy run · 4.5 mi
Easy 4.5 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sun · Long run · 13 mi
Long run 13 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 9
build 47.5 miBuild: quality sessions start and the long run keeps growing.
Mon · Rest
Rest after the long run.
Tue · Easy run · 7.5 mi
Easy 7.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Wed · Easy run · 11.5 mi
Medium-long run 11.5 mi, easy (9:58–11:12 /mi; conversational, RPE 3–4). Builds endurance mid-week without the cost of a second long run.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Tempo · 7 mi
Tempo 7 mi: warm up 1 mi easy, then 3 × 1.5 mi at threshold (8:06 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.
Sat · Easy run · 4 mi
Easy 4 mi at recovery effort (9:58–11:12 /mi; conversational, RPE 3–4). Keep it genuinely easy; it is there to loosen up.
Sun · Long run · 17.5 mi
Long run 17.5 mi: first 12 mi easy, last 5.5 mi at marathon pace (9:07 /mi; marathon effort: controlled and rhythmic, RPE 6). Practise race fuelling and finishing strong on tired legs. Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 10
peak 50 miPeak: the biggest weeks, with race-specific work and the longest long runs.
Mon · Rest
Rest after the long run.
Tue · Easy run · 9 mi
Easy 9 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Wed · Intervals · 4.5 mi
Intervals 4.5 mi: warm up 1 mi easy, then 4 × 800 m at interval pace, 3:40 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1 mi easy.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Race pace · 11.5 mi
Race pace 11.5 mi: warm up 1 mi easy, then 9.5 mi continuous at marathon pace (9:07 /mi; marathon effort: controlled and rhythmic, RPE 6). Lock into the rhythm you will race at; cool down about 1 mi easy.
Sat · Easy run · 4 mi
Easy 4 mi at recovery effort (9:58–11:12 /mi; conversational, RPE 3–4). Keep it genuinely easy; it is there to loosen up.
Sun · Long run · 21 mi
Long run 21 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 11
peak 50 miPeak: the biggest weeks, with race-specific work and the longest long runs.
Mon · Rest
Rest after the long run.
Tue · Easy run · 8.5 mi
Easy 8.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Wed · Easy run · 12.5 mi
Medium-long run 12.5 mi, easy (9:58–11:12 /mi; conversational, RPE 3–4). Builds endurance mid-week without the cost of a second long run.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Tempo · 7.5 mi
Tempo 7.5 mi: warm up 1 mi easy, then 5.5 mi progression: start at marathon pace effort and build to threshold (8:06 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7) over the last third; cool down about 1 mi easy.
Sat · Easy run · 4 mi
Easy 4 mi at recovery effort (9:58–11:12 /mi; conversational, RPE 3–4). Keep it genuinely easy; it is there to loosen up.
Sun · Long run · 17.5 mi
Long run 17.5 mi: first 11.5 mi easy, last 6 mi at marathon pace (9:07 /mi; marathon effort: controlled and rhythmic, RPE 6). Practise race fuelling and finishing strong on tired legs. Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 12
peak cutback 39 miCutback week: volume drops so the last block can sink in. Keep everything relaxed.
Mon · Rest
Rest after the long run.
Tue · Easy run · 7 mi
Easy 7 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Wed · Tempo · 5.5 mi
Tempo 5.5 mi: warm up 1.5 mi easy, then 2 × 1.5 mi at threshold (8:06 /mi; comfortably hard, the effort you could hold for about an hour, RPE 7), 90 s easy jog between; cool down about 1 mi easy.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 7 mi
Easy 7 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sat · Easy run · 5 mi
Easy 5 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sun · Long run · 14.5 mi
Long run 14.5 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 13
peak 50 miPeak: the biggest weeks, with race-specific work and the longest long runs.
Mon · Rest
Rest after the long run.
Tue · Easy run · 9.5 mi
Easy 9.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 25 min, maintenance: the same moves, fewer sets, crisp and controlled.
Wed · Intervals · 4.5 mi
Intervals 4.5 mi: warm up 1 mi easy, then 3 × 1200 m at interval pace, 5:30 each (hard, around 5K effort, RPE 8–9), 400 m easy jog between; cool down about 1 mi easy.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Race pace · 11 mi
Race pace 11 mi: warm up 1 mi easy, then 2 × 4 mi at marathon pace (9:07 /mi; marathon effort: controlled and rhythmic, RPE 6), 1 mi easy between; cool down about 1 mi easy.
Sat · Easy run · 4 mi
Easy 4 mi at recovery effort (9:58–11:12 /mi; conversational, RPE 3–4). Keep it genuinely easy; it is there to loosen up.
Sun · Long run · 21 mi
Long run 21 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 14
taper 39 miTaper: volume comes down, a little intensity stays so you feel sharp.
Mon · Rest
Rest after the long run.
Tue · Easy run · 5.5 mi
Easy 5.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 20 min, light: core, mobility and a few calf raises. Nothing that leaves you sore.
Wed · Race pace · 10.5 mi
Race pace 10.5 mi: warm up 1 mi easy, then 8.5 mi continuous at marathon pace (9:07 /mi; marathon effort: controlled and rhythmic, RPE 6). Lock into the rhythm you will race at; cool down about 1 mi easy.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 5.5 mi
Easy 5.5 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sat · Easy run · 4 mi
Easy 4 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sun · Long run · 13.5 mi
Long run 13.5 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5). Carry fluids and take fuel every 30–45 min, as you will on race day.
Week 15
taper 30 miTaper: volume comes down, a little intensity stays so you feel sharp.
Mon · Rest
Rest after the long run.
Tue · Easy run · 4.5 mi
Easy 4.5 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Also: Strength 20 min, light: core, mobility and a few calf raises. Nothing that leaves you sore.
Wed · Race pace · 9 mi
Race pace 9 mi: warm up 1 mi easy, then 2 × 3 mi at marathon pace (9:07 /mi; marathon effort: controlled and rhythmic, RPE 6), 1 mi easy between; cool down about 1 mi easy.
Thu · Rest
Rest. A walk or some stretching is fine.
Fri · Easy run · 4 mi
Easy 4 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sat · Easy run · 3 mi
Easy 3 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Sun · Long run · 9.5 mi
Long run 9.5 mi (9:27–10:30 /mi; relaxed and steady, RPE 4–5).
Week 16
taper 14 miRace week: very little running, plenty of sleep, and carbohydrate in the last two days.
Mon · Rest
Rest. A walk or some stretching is fine.
Tue · Easy run · 5 mi
Easy 5 mi (9:58–11:12 /mi; conversational, RPE 3–4).
Wed · Rest
Rest. A walk or some stretching is fine.
Thu · Race pace · 4 mi
Race pace 4 mi: warm up 1 mi easy, then 2 mi continuous at marathon pace (9:07 /mi; marathon effort: controlled and rhythmic, RPE 6). Lock into the rhythm you will race at; cool down about 1 mi easy. Short and sharp: you should finish feeling you could do much more.
Fri · Easy run · 3 mi
Easy 3 mi (9:58–11:12 /mi; conversational, RPE 3–4). Finish with 6 × 20 s strides: quick and relaxed, full walk-back recovery.
Sat · Easy run · 2 mi
Shakeout 2 mi, very easy, with 4 × 15 s relaxed strides to wake the legs up.
Sun · Race · 26.2 mi
Goal run: 26.2 mi at the effort you would race a Marathon (26.2 mi) at. There is no race on the calendar, so this is your test.
● = hard day. Cutback weeks are 20–25% lighter so the body can absorb the training.
Questions about this plan
Is a 1:50 half marathon fast enough for a sub-4 marathon?
It projects to roughly 3:50, so a 3:59 goal sits inside that projection. If the goal were more than 3 percent faster than the projection, the plan would say so and train at the projected pace instead.
What is sub-4 marathon pace?
About 9:09 a mile (5:41 per km) for exactly 4:00; this plan targets 3:59, which is about 9:07 a mile. Race-pace work in the peak weeks practises it.
How many miles a week does it take?
This plan peaks at 50 mi with a longest run of 21 mi. Many runners break four hours on 35 to 50 mi a week.
What if my half was slower?
Enter your own time when you build your plan. The paces come from it, and the plan tells you if your goal looks ambitious.
Make it yours
Start from these answers and change your mileage, run days, long-run day, race date or anything else. Your plan gets its own private link.