marathon plan for 4:30:00
Running 4:30:00 over the marathon means holding 6:25/km from start to finish. It's a regular runner's goal: this plan structures 4 weekly sessions around threshold and interval work.
What this time implies
Equivalent times (Riegel formula); if your current times are far off, pick an intermediate goal:
- 5k 28:09
- 10k 58:42
- Half marathon 2:09:30
The plan, week by week
Complete 14-week example, calibrated for a 4:30:00 goal (4 sessions/week). For a plan at YOUR paces aligned with YOUR race date: Personalize this plan
Training paces for this plan
- Tuesday 8 × 400 m at 5K pace (5:40/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Wednesday Easy run 8 km (7:35/km)
- Thursday 2 × 8 min at threshold (6:05/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 14 km (7:35/km)
- Tuesday 10 × 400 m at 5K pace (5:40/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Wednesday Easy run 8 km (7:35/km)
- Thursday 20 min at threshold (6:05/km), 15 min warm-up and cool-down
- Sunday Long run 16 km (7:35/km)
- Tuesday 6 × 600 m at 5K pace (5:40/km), 1:30 jog recovery, 15 min warm-up and cool-down
- Wednesday Easy run 8 km (7:35/km)
- Thursday 2 × 10 min at threshold (6:05/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 17 km (7:35/km)
- Tuesday 8 × 400 m at 5K pace (5:40/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Wednesday Easy run 6 km (7:35/km)
- Thursday 2 × 8 min at threshold (6:05/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 14 km (7:35/km)
- Tuesday 6 × 800 m at 5K pace (5:40/km), 1:45 jog recovery, 15 min warm-up and cool-down
- Wednesday Easy run 8 km (7:35/km)
- Thursday 2 × 15 min at threshold (6:05/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 20 km with 4 km at marathon pace (6:25/km)
- Tuesday 5 × 1000 m at 5K pace (5:40/km), 2:00 jog recovery, 15 min warm-up and cool-down
- Wednesday Easy run 8 km (7:35/km)
- Thursday 2 × 12 min at threshold (6:05/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 22 km with 6 km at marathon pace (6:25/km)
- Tuesday 8 × 600 m at 5K pace (5:40/km), 1:30 jog recovery, 15 min warm-up and cool-down
- Wednesday Easy run 8 km (7:35/km)
- Thursday 25 min at threshold (6:05/km), 15 min warm-up and cool-down
- Sunday Long run 24 km with 8 km at marathon pace (6:25/km)
- Tuesday 6 × 1000 m at 5K pace (5:40/km), 2:00 jog recovery, 15 min warm-up and cool-down
- Wednesday Easy run 6 km (7:35/km)
- Thursday 3 × 10 min at threshold (6:05/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 19 km (7:35/km)
- Tuesday 6 × 800 m at 5K pace (5:40/km), 1:45 jog recovery, 15 min warm-up and cool-down
- Wednesday Easy run 8 km (7:35/km)
- Thursday 30 min at threshold (6:05/km), 15 min warm-up and cool-down
- Sunday Long run 27 km with 10 km at marathon pace (6:25/km)
- Tuesday 5 × 1000 m at 5K pace (5:40/km), 2:00 jog recovery, 15 min warm-up and cool-down
- Wednesday Easy run 8 km (7:35/km)
- Thursday 2 × 15 min at threshold (6:05/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 28 km with 4 km at marathon pace (6:25/km)
- Tuesday 8 × 600 m at 5K pace (5:40/km), 1:30 jog recovery, 15 min warm-up and cool-down
- Wednesday Easy run 8 km (7:35/km)
- Thursday 2 × 12 min at threshold (6:05/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 30 km with 6 km at marathon pace (6:25/km)
- Tuesday 4 × 400 m at 5K pace (5:40/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Wednesday Easy run 8 km (7:35/km)
- Thursday 15 min at threshold (6:05/km), 15 min warm-up and cool-down
- Sunday Long run 18 km (7:35/km)
- Tuesday 6 × 400 m at 5K pace (5:40/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Wednesday Easy run 8 km (7:35/km)
- Thursday 15 min at threshold (6:05/km), 15 min warm-up and cool-down
- Sunday Long run 14 km (7:35/km)
- Tuesday 4 × 300 m at 5K pace (5:40/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Friday Easy run 4 km (7:35/km)
- Sunday RACE DAY: 42.2 km. Enjoy it!
This plan is generated by a published method from the information you provided. It is not medical advice: see a doctor before (re)starting running, listen to your body, and skip a session if something hurts.