How To Run a Sub 4 Hour Marathon : Training Plan + Strategies

My complete guide to running a sub 4 Hour Marathon, including my free training plan, training run descriptions, my pace strategy, and tips on choosing a fast race.

Resources and stuff I mention:

The Marathon Training Masterclass ▶▶▶

Download our free sub 4-Hour Marathon Training Plan ▶▶▶

The 4 Hour Marathon eBook ▶▶▶

More Marathon Training Plans Here ▶▶▶

Marathon GPS Devices I recommend ▶▶▶

Oodles more stuff ▶▶▶

#marathon #marathontraining #marathontrainingplan

OUTLINE -
00:00 - Intro
01:40 - The 4 Hour Benchmark - Why So Important?
02:31 - How Long To Train For a 4 Hour Marathon?
02:46 - How Long...Beginner Runner
03:31 - How Long...Intermediate Runner
03:56 - How Long...Experienced Runner
04:15 - Am I Ready To Start Training For a 4 Hour Marathon?
04:44 - How To Choose a Favorable Marathon
06:01 - Marathon Pace Strategy
08:15 - The Sub 4 Hour Marathon Pace
09:16 - GPS Watch = Mandatory
09:42 - The 4 Hour Marathon Training Plan + Run Workouts Explained
12:17 - Why Long Runs need to be run at an EASY PACE
13:27 - Race Pace Long Runs (Should You Do Them?)
14:27 - If you can't run at the 4 Hour Marathon Pace yet
15:16 - Extra Resources and Final Thoughts!

[marathonhandbook]

Have you grabbed a copy of the training plan? Let me know how your training is going, or any feedback on the video below!

[jeffreytollefson]

I listened to a bunch of sources on the sub 4 hour marathon. This one stuck w/ me the most. My Result: 3 hr 50 minutes

[Hawkeye]

This Handbook works. I followed the plan. My first marathon just dropped a 3:57.

[luketaylor]

Used your plan for my first marathon in Manchester yesterday! Managed to get 3:58:12. Wouldn’t of been able to do it without your plan

[LayneBracy]

This plan has worked great! Ran my first 1/2 marathon in 2:11 one year ago, improving to 1:58 4 months ago. Started using this plan 2 months ago and just ran a 1:44 half this weekend! Six weeks to go before attempting my first marathon. I don't think I would have been ready to do this plan a year ago, but it seems ideal for me now.

[TJ]

Thank you for the helpful plan and articles!
I followed this training plan for my first marathon. The training was going well for me so after week 12 I increased the training runs to a 5:20/km pace. I was able to complete my first marathon at 3:41. Very pleased!

[kingofepicnessx]

Chose to stick to this plan 20 weeks ago. I missed one week due to sickness and chose to cut out the peak week of training. Yesterday I finished my first marathon in 3 hours and 46 minutes. I highly recommend this plan. Thank you for making it all free and accessible. Keep up the great work!

[alexlewis]

Great Program, only missed one run! Came out with a time of 3 hr 58 min, a 30 min improvement from last time.

[higgie]

I've been making the mistake with the long runs. I've been running all my long runs at marathon pace, combined with runs during the week at an even faster pace. I've noticed fatigue and especially a lot of cramping. Thx for the tips

[skapade]

I am at end of week 7th of this wonderful plan I hope that I'll be able to complete the course till the February and finish in that 4 hours

[ninjakittie]

Using this plan for Chicago Marathon this year. Nervous about the long runs being conversational pace. I have been hitting the 4 miles at 835pace so far so good, so I guess it's going as planned.

[pollysishton]

I am about to start this programme on Monday in preparation for London and I can’t wait! How do you go about changing the training to fit in with holidays? I’ve got 2 holidays planned this summer. I’m able to run on holiday but probably only for a maximum of 8km as the weather will be really hot (even in the mornings). How’s best to tackle this to not put my training at too much detriment?

[danielmccarthyy]

I wonder about the 80/20 rule, since this plan has all days at a fast pace except the long run.

[Woosaah]

About to try my first marathon training. Excited but obviously worried as well. Aiming for 4 hours

[kimknappTX]

I tried to download the training plan but it’s not allowing me. Pretty frustrating.

[rajxvier]

I ran first marathon in 3h 15 min at the age of 16 and second one 3h 40 min delayed due leg cramp at 32km due to insufficient sleep or rest. Since then never run any full....now am 50 would like to acheive sub 4....by the way i did not follow any plans or diet ....just train regularly the max was 21km

[BobBob-uvfq]

Try Edinburgh it’s fast I think. /I’ve given myself 7 yrs will be 60 12 miles 1 hr 53 fairly comfortably, 6 miles 51 mins, at moment trying to focus on low impact training

[lesegobrinomoalosi]

Thank you so much, I used this training plan for Soweto marathon training & got over the line in 3:57:59, which is my PB.

Kindly assist with your recommended long run pace?

[Juan-mjbm]

Can you explain the intervals 2 x 800m 8-9 / 10 RPE. What does 8-9 / 10 RPE mean?

[chewietravels]

How do I incorporate hill runs to this training plan?