Can You Train for a Sub-4 Hour Marathon in 10 Weeks?

Running a marathon in under 4 hours is an awesome goal, but it takes dedication, smart training, and the right strategy. If you’re considering a 10-week sub-4 hour marathon training plan, you might be wondering—is 10 weeks really enough? The short answer? It depends on your experience and current fitness level.

As a running coach, I usually recommend a 16-week plan to build the endurance and speed needed to run strong and avoid injury. But if you’re already in solid shape and willing to commit to intense training, a 10-week plan might work for you. Let’s dive into what it takes.

Is 10 Weeks Enough to Train for a Sub-4 Marathon?

The truth is, 10 weeks is a tight timeline to train properly for a sub-4 marathon. You’ll need a strong base—meaning you’re already running regularly and have experience with long-distance races. If you’re starting from scratch or haven’t been logging consistent miles, I highly recommend checking out my 16-week marathon training plans instead for a safer and more structured approach.

What a 10-Week Sub-4 Hour Marathon Plan Should Include

If you’re going for it, here’s what your training should focus on:

1. Long Runs (Your Secret Weapon for Endurance)

• Start at 10-12 miles and work your way up to at least one 20-miler before tapering.
• Keep these runs about 60-90 seconds slower than your goal pace to build endurance.
• Add some marathon-pace miles toward the end of your long runs to simulate race day.

2. Speed Work & Tempo Runs (Get Faster & Stronger)

• Intervals: Think 6-8 x 800m at a pace faster than race pace.
• Tempo runs: 4-8 miles at a “comfortably hard” effort (about 20-30 sec slower than 10K pace).
• Hill repeats: Great for building leg strength and endurance.

3. Weekly Mileage (Gradual Build-Up is Key)

• Peak mileage should hit around 40-50 miles per week.
• Include one rest day and an easier recovery week every 3-4 weeks.

4. Strength & Mobility Work (Stay Injury-Free)

• Core and lower-body strength training 2-3 times per week.
• Foam rolling, stretching, and mobility work to keep your body feeling good.

5. Tapering & Race Strategy (Nail Race Day)

• Cut back mileage 2-3 weeks before race day so your legs feel fresh.
• Fine-tune your race-day nutrition, hydration, and pacing.

Why I Recommend a 16-Week Marathon Training Plan Instead

Here’s the deal—a 16-week plan gives you more time to build endurance, increase speed, and recover properly. It also lowers the risk of injury and makes training way less stressful. If you’re serious about running a sub-4 hour marathon (and want to actually enjoy the process), check out my 16-week marathon training plan for a more balanced approach.

Want Extra Support? Work with a Running Coach!

If you’re not sure where to start or need guidance to reach your sub-4 marathon goal, I’ve got you covered. My one-on-one coaching services provide a personalized plan, expert advice, and ongoing support to help you train smarter and cross that finish line feeling strong.

Ready to crush your marathon goal? Let’s get started!