Marathon Training: What Is Zone 4?
Want to run your marathon goal pace stronger—and hold it longer?
Zone 4 training, also known as threshold running, is where your fitness gets refined and your race-day confidence is built.
In this guide, we’ll break down exactly what Zone 4 is, how it feels, and why it’s one of the most powerful tools in your marathon training plan.
What Is Zone 4 Running?
Zone 4 is your threshold zone—where your body is working hard, just below its breaking point.
It’s the intensity where lactate starts to accumulate, but you’re still able to maintain pace with control.
Zone 4 teaches you to run strong and steady just under redline—perfect for preparing to hold pace in the second half of your marathon.
How Zone 4 Feels:
Effort Level: Hard, 8 out of 10
Breathing: Deep and labored
Talk Test: Only a few words at a time
Pace: Around your 10K to half marathon race pace
Heart Rate Zones (Max HR Based)
Here’s how Zone 4 fits into your full marathon training intensity chart:
Zone 1 (68–73% of Max HR):
Very easy recovery running. Used for warm-ups and cooldowns.Zone 2 (73–80% of Max HR):
Aerobic base zone. Most long runs and easy mileage.Zone 3 (80–87% of Max HR):
Tempo effort. Steady state and race pace simulation.Zone 4 (87–93% of Max HR):
Threshold work. Improves stamina and race strength.Zone 5 (93–100% of Max HR):
High-end intervals. Short, sharp VO₂ max workouts.
Not sure what pace to train at? Our Zone Calculators make it easy!
Why Zone 4 Matters in Marathon Training
Key Benefits of Zone 4 Running:
Raises Your Lactate Threshold
Lets you run faster before fatigue sets in.Sharpens Race-Day Pacing
Helps you control your effort at goal pace—even late in the race.Boosts Speed-Endurance
Blends stamina and strength to hold pace longer.Builds Mental Toughness
Teaches you to stay focused and composed when running feels hard.
How to Use Zone 4 in Your Marathon Plan
1 session per week in peak phases
Build gradually: start with short intervals, then extend
Combine with easy running and long runs for balance
Example Zone 4 Workouts for Marathon Runners
Workout 1: Threshold Intervals
15 min warm-up
4 x 6–8 min at Zone 4 with 2–3 min jog
10 min cooldown
Workout 2: Continuous Threshold Run
15 min warm-up
20–30 min steady at Zone 4
10 min cooldown
Workout 3: Long Run Finish
90–120 min long run (Zone 2–3)
Final 20 min at Zone 4 to simulate race fatigue
Common Mistakes with Zone 4 Running
Running too fast—accidentally slipping into Zone 5
Overusing threshold sessions without recovery
Ignoring progression—start with short blocks and build up
Skipping Zone 2—threshold only works with a strong aerobic base
Mini FAQ: Zone 4 for Marathon Training
Is Zone 4 the same as threshold pace?
Yes. It’s the pace you can hold for about an hour—hard but controlled.
How often should I include Zone 4?
Once per week is plenty, especially during peak training weeks.
Should I run my marathon in Zone 4?
No. Most of your marathon will be in high Zone 3. Zone 4 helps build the strength to maintain that pace, but is not your race intensity.
Can beginners do Zone 4 runs?
Yes—but start with short intervals (4–6 min) and always recover fully between efforts.
Final Thoughts: Zone 4—The Threshold Zone That Builds Race Strength
If you want to hold your marathon pace with confidence, you need to spend time at threshold.
Zone 4 sharpens your ability to run strong under pressure, stay smooth through fatigue, and unlock new levels of performance.
Are you ready to raise your threshold and run stronger for 26.2?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.