Marathon training plan: four weeks to arrive ready for the 42.195 kilometres

Getting to the starting line of a marathon is not just about logging miles. The key is combining runs at different intensities, quality sessions, specific work and recovery so the body arrives prepared to take on the 42.195 kilometers.

The plan proposes four weeks of training, with four weekly sessions and progressive workload increases. Each workout has a specific objective and the intensities are established through heart rate zones, complemented by pace references.

Four weeks, four objectives

The first week serves as a starting point and combines easy runs with an initial quality session. The plan begins with 10 kilometers in zone 2, continues with an interval workout —3 km in zone 2 and 7 repetitions of 1 km in zone 4—, a 12 km run in zones 2-3 and finishes with 18 kilometers in zone 2.

In the second week the volume increases slightly. The initial 10 km in zone 2 remain, while the quality session now includes 5 repetitions of 1,500 meters in zone 4. The third workout consists of 14 km over rolling terrain and the week ends with a long run of 21 kilometers.

The third week introduces more specific quality work. After 10 km in zone 2, comes a session made up of 4 km + 10 repetitions of 500 meters in zone 4, with recovery between reps. The third day combines 4 km in zone 2 with 10 km in zone 3 and the long run reaches 25 kilometers.

Finally, the fourth week includes some of the most demanding workouts in the plan. After 10 km in zone 2, the session consists of 3 km plus 2 blocks of 5 km in zones 3-4, followed by 12 km over rolling terrain. The fourth day reaches 30 kilometers in zone 2, the longest run in the entire program.

What does each zone mean?

Training zones make it possible to control effort intensity:

• 🟢 Zone 2: 135-150 bpm. Comfortable pace, where it is possible to maintain a conversation without difficulty.
• 🟠 Zone 3: 155-164 bpm. Demanding pace, allowing conversation using short phrases.
• 🔴 Zone 4: 165-170 bpm. Hard pace, where only a few words can be spoken.

In this way, not all kilometers are completed at the same pace. Zone 2 runs are aimed at building endurance, while workouts in zones 3 and 4 allow runners to introduce intensity and improve the ability to sustain high efforts.

Paces also serve as a reference

The plan also includes three pace references in zone 2, associated with different marathon goals:

These references make it possible to adapt the training to each runner’s objective, although heart rate and perceived effort should play a fundamental role, especially during runs and on days when weather conditions or terrain may affect pace.

Warm-up, recovery and care

The quality sessions include recoveries between repetitions and, on several days, 5 minutes of easy running and stretching at the end. Workouts over rolling terrain also provide a different stimulus from completely flat runs.

The plan also reminds runners of two key aspects for tackling training: perform gentle stretching at the end of each session and maintain proper hydration before, during and after exercise.

Four weeks aimed at combining consistency, discipline, endurance and intensity to reach the ultimate goal: crossing the finish line of a marathon after 42.195 kilometers.