Training plan

Sub-4:00 Marathon — 10-Week Plan

Bram V. Intermediate · 5 sessions/week

Goal race

Amsterdam Marathon

Race date

18 Oct 2026

Goal time

3:55:00

Peak volume

58 km/wk

Wk	Phase	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	Base	Rest	8 km easy	6×400 @5K, 90" jog	Rest	8 km easy + strides	5 km parkrun	Long 18 km easy	43 km
2	Base	Rest	9 km easy	8×400 @5K, 90" jog	Rest	8 km easy	6 km steady	Long 20 km easy	46 km
3	Base	Rest	9 km easy	5×1k @10K, 2' jog	Rest	9 km easy + strides	6 km easy	Long 22 km easy	48 km
4	Build	Rest	10 km easy	3×2k @threshold	Rest	9 km easy	8 km w/ 5 @MP	Long 24 km easy	51 km
5	Build	Rest	10 km easy	4×2k @threshold	Rest	10 km easy + strides	8 km steady	Long 26 km easy	54 km
6	Recovery	Rest	8 km easy	6×400 @5K, full rec.	Rest	8 km easy	5 km easy	Long 20 km easy	45 km
7	Build	Rest	10 km easy	3×3k @MP, 1k float	Rest	10 km easy	10 km w/ 6 @MP	Long 30 km easy	56 km
8	Peak	Rest	10 km easy	2×5k @MP, 1k jog	Rest	10 km easy + strides	8 km steady	Long 32 km, last 8 @MP	58 km
9	Taper	Rest	8 km easy	3×1k @MP	Rest	8 km easy	6 km easy	Long 16 km easy	41 km
10	Race	Rest	6 km easy	4×200 strides	Rest	5 km easy + strides	Rest	RACE — 42.2 km	55 km

Pace zones

Easy: 5:55 – 6:20 /km — conversational
Marathon (MP): 5:32 /km — goal 3:55
Threshold: 5:08 /km — comfortably hard
Interval @5K–10K: 4:45 – 4:58 /km

Notes

Week 6 is a deliberate recovery week — keep it honest. Long-run fuelling from week 5 onward: 40–60 g carbs/hour, practise your race-day breakfast before the week-8 long run.

Two strength sessions per week (20 min, hips/calves) on Tue and Fri after the run.