T-4 Months Marathon Training Plan
This 16-week framework is for runners with a consistent base who can already run comfortably three to four times each week. Adjust pace and volume to your history, recovery and medical advice. The goal is a durable build toward a marathon, not a perfect-looking training log.
Your weekly rhythm
- 1 quality session: threshold, hills or marathon-pace work.
- 1 long run: gradually extended, mostly easy.
- 2-3 easy runs: conversational effort to build aerobic volume.
- 1-2 strength sessions: calf, glute, hamstring and trunk strength.
- 1 rest day: protect it when fatigue rises.
Weeks 1 to 4: establish consistency
Build weekly volume gradually. Keep the long run controlled and practise regular fuelling. One quality session each week is enough; the rest should feel genuinely easy.
Weeks 5 to 8: extend endurance
Build long runs and include blocks at controlled marathon effort. Rehearse hydration and gels. This is the time to identify shoes, socks and apparel that remain comfortable after 90 minutes.
Weeks 9 to 12: specific marathon work
Your longest sessions sit here. Add marathon-pace work within selected long runs, but do not chase pace if heat, travel or accumulated fatigue changes the day. Test the exact kit and nutrition you plan to race in.
Weeks 13 to 14: consolidate
Complete your final key long effort, then reduce volume slightly while keeping a small amount of quality. Prioritise sleep, carbohydrate intake and recovery.
Weeks 15 to 16: taper and race
Reduce mileage while retaining short, relaxed strides and a little marathon rhythm. No new shoes, clothing or nutrition. Travel with a simple, pre-packed race kit.
Heat and humidity adjustment
For Singapore and Hong Kong training, use effort rather than pace as your primary control in hot conditions. Run earlier or later when possible, hydrate to your individual plan, and stop if you experience dizziness, chest pain or unusual shortness of breath.
See the FUSION marathon kit guide | Use the race-week checklist
