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Sub 4:30 Marathon Plan

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This plan is perfect for first-time marathoners or those looking for a comfortable, controlled race. The focus is less on high speed and more on time-on-feet, building the aerobic engine needed to keep moving forward for 4.5 hours.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 3M easy Rest 4M with middle 2M at 10K pace (approx 18 mins fast) Rest Rest 3M inc hill session or circuit 10M easy
2 Rest 4M of 1M jog, then 8x200m at mile/5K speed (approx 60 secs) with 200m in 90s jog recoveries, then 1M jog Rest 4M of 1M jog, then 3M at half marathon pace (approx 28 mins) then half-mile jog Rest 4M inc hill session or circuit 11M easy
3 Rest 5M of 1M jog, then 3x1M or 1600m at 10K pace (approx 9 mins) with 400m (3-min) jog recoveries, then 1M jog Rest 5M progression run starting at 11:00min/mile, getting faster, and finishing faster than 10:00 Rest Parkrun or 40 mins fartlek (approx 4M) 13M easy
4 Rest 4M of 1M jog, then 6x400m at mile/5K speed (approx 2:05-2:10) with 200m (90-sec) jog recoveries, then 1M jog Rest 5M alternating 11:00 and sub-10:00min/mile each mile Rest 3M easy 13M easy (approx 2:23)
5 Rest 6M of 1M jog, then 5x1000m at 10K speed (approx 5:30) with 200m in 90 second jog recoveries, then 1M jog Rest 5M inc middle 3 miles at half marathon pace (9:30min/mile) – approx 50 mins in total Rest 40 mins fartlek 13M in approx 2:17
6 Rest 6M of 1M jog, then 3x2000m at 10K speed (approx 11 mins) with 400m (3-min) jog recoveries, then 1M jog Rest 8M (middle 4M at marathon pace – approx 10:00min/mile, rest at 11:00min/mile - total 84 mins) Rest 3M easy 14M steady (approx 2:27)
7 Rest 4M of 1M jog, then 10-12x200m at mile/5K pace (approx 60 secs) with 200m (90-sec) jog recoveries, then half a mile jog Rest 6M of 2M fast jog, then 2M at 10K pace (approx 18 mins), then 2M jog Rest Parkrun or 40 mins fartlek (4M) 10M steady (or 10K race)
8 Rest 7M of 1M jog, then 4x1M at 10K pace (approx 9 mins) with 400m (3-min) jog recoveries, then 1M jog Rest 8M progression run starting at 11:00min/mile and finishing faster than 10:00min/mile Rest 3M easy 16M in approx 2:48 (first 8M at 11:00, last 8M at 10:00)
9 Rest 6M of 1M jog, 6x1000m at 10K speed (approx 5:30) with 200m (or 2 mins) jog recoveries, then 1M jog Rest 7M alternating 11:00 and 10:00 min/mile each mile (approx 74 mins) Rest 3M easy 18M steady (approx 3:09)
10 Rest 7M of 1M jog, then 6-8x800m at 10K speed (approx 4:30), with 200m in 90 sec jog recoveries, then 1M jog Rest 5M at marathon pace (approx 50 mins), then 1M jog Rest 3M easy 20M in approx 3:30 (First 10M at 11:00, last 10M at 10:00)
11 Rest 6M of 1M jog, 8-10x400m at 5K speed (approx 1:45-1:50), with 400m in 3 mins jog recoveries, then 1M jog Rest 6M of 1M jog, then 4M at half marathon pace (approx 38 mins), then 1M jog Rest 3M easy Half marathon race (plus 1M warm up/cool down)
12 Rest 6M easy run plus strides Rest Rest Rest 3M easy 20M in approx 3:30 (First 10M in 11:00, last 10M at 10:00)
13 Rest 8M of 1M jog, then 5x1M or 1600m (approx 9 mins) with 400m in 3 mins jog recoveries, then 1M jog Rest 6M of 1M jog, then 4M at half marathon pace (approx 38 mins), then 1M jog Rest 3M easy 15M steady (approx 2:37)
14 Rest 7M of 1M jog, then 6-8x800m at 10K speed (approx 4:30) with 200m in 2-minute jog recoveries, then 1M jog Rest 7M steady (approx 73 mins) Rest Parkrun 5K or 40 mins fartlek 10M steady (approx 1:45)
15 Rest 5M of 1M jog, then 6-8x400m at mile/5K speed (or 2:05-2:10), with 100m (or 1 min) jog recoveries, then 1 mile jog Rest 5M of 1M jog, then 3M at half marathon pace (approx 28 mins), then 1M jog Rest 4M easy 8M steady (approx 1:25)
16 Rest 4M steady with strides - no speed work Rest 4M easy (approx 44 mins) with 3 marathon pace 100m strides Rest 2M easy in racing kit with 2 marathon pace strides The Race
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