How to Run a Sub 4-Hour Marathon: Tips, Tricks, and Strategies

🏃‍♂️To run a sub 4-hour marathon, you need to maintain a pace of 9 minutes and 9 seconds per mile or 5 minutes and 41 seconds per kilometer.

👟Include easy runs, marathon pace workouts, and threshold pace workouts in your training to improve your endurance and speed.

🌡️Consider the weather conditions on race day and adjust your pace accordingly.

👨‍🍳Pay attention to your nutrition and hydration during training and on race day to maintain energy levels and avoid hitting the wall.

🗓️Plan your training block for 14 to 18 weeks, gradually increasing your weekly volume and including long runs and speed workouts.

What pace do I need to maintain to run a sub 4-hour marathon?

—To run a sub 4-hour marathon, you need to maintain a pace of approximately 9 minutes and 9 seconds per mile or 5 minutes and 41 seconds per kilometer.

What workouts should I include in my training?

—Include easy runs, marathon pace workouts, and threshold pace workouts in your training to improve your endurance and speed.

How should I pace myself on race day?

—Pace yourself conservatively at the start and gradually speed up as you go. Adjust your pace based on the course and weather conditions.

How long should my training block be?

—Plan your training block for 14 to 18 weeks. Gradually increase your weekly volume and include long runs and speed workouts.

What should I consider about nutrition and hydration during a marathon?

—Pay attention to your nutrition and hydration during training and on race day to maintain energy levels and avoid hitting the wall.

00:00In this video, you will learn how to run a sub 4-hour marathon.

00:20To run a sub 4-hour marathon, you need to maintain a pace of 9 minutes and 9 seconds per mile or 5 minutes and 41 seconds per kilometer.

01:30Include easy runs, marathon pace workouts, and threshold pace workouts in your training to improve your endurance and speed.

05:00Consider the weather conditions on race day and adjust your pace accordingly.

06:45Pay attention to your nutrition and hydration during training and on race day to maintain energy levels and avoid hitting the wall.

09:00Plan your training block for 14 to 18 weeks, gradually increasing your weekly volume and including long runs and speed workouts.

09:50Hit the Thumbs Up and Subscribe button to support the channel and stay updated on more marathon training tips.