Training for your full marathon needs planning and strategy, especially if you have a specific timing in mind. This 6-week training plan has been designed to help you clock a sub-4 hour race time, with the help of our experts. It’s not just about lasting the full 42km obviously; your optimal training regime incorporates speed training, proper recovery, adequate nutrition as well as strength training to power you over the tape. 

Racing requirements before you attempt a sub-4 hour marathon: You have already (1) clocked a previous marathon time of 4hrs 20mins and (2) clocked a 10km timing of 55mins.

This training guide is available in two parts: A. Your Weekly Schedule (pictured below)

B. Details of each day’s training