Rossman Run Lab Sub 4-Hour Marathon Training Plan

This plan is built for runners seeking to finish the marathon in under 4 hours.

With four days of running per week, you'll begin in the mid-20s for weekly mileage and build to around 40 miles.

Each week includes:

• Two easy-effort runs to build aerobic base

• One long run to steadily develop endurance

• One interval or threshold workout to improve speed and fitness