How To Run A Sub 4 Marathon

It is TOTALLY possible to break that 4 hour marathon time! Learn how to run a sub 4 marathon using these training tips.

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Check out one of our best videos yet: "How To Run Properly For Long Distance | 4 Important Tips"
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[BucketlistFitRunning]

Step 1: Be named Eliud Kipchoge
Step 2: Run 42km's, then JUST before you cross the finish line, take a 2 hour nap.
Step 3: Wake up rested, and stroll across the line in style.

[MsBiene]

I finished my first marathon, I've ever done, last month with a time of 3:51:28 min. :-)

[AWalkOnDirt]

At 49 and with a year of running I ran 3:33 marathon. Next year at 50 I BQed on tough hills. My advice is to take all long runs at an easy pace. As a beginner I couldn’t hit MP at the end of long runs. It was wayyyy too taxing. Run the LR easy and kill a mid week tempo putting speed at the end of a mid distance run. Don’t worry on race day, you will get a huge bump from the taper, carbs, and rest.

I am now 51 and aiming for 3:19. Now I can hit MP at the end of long runs.

All that rest is spot on.

[stevebees]

I've just completed the London Marathon in 4:19:43, aiming for a sub 4 hr race. I caught Covid in the middle of my training and so always felt a little compromised going into the run, but I was still in pretty good shape. I was on for sub-4 up until 17 miles when I just seemed to lose all energy and realised pretty quickly that sub-4 was slipping away. I've learned a few lessons on the way through training and the race itself, but one thing to remember is that you never know how race day is gonna go. 26.2 miles is a long way and a lot can happen! By best piece or advice is to be kind to yourself and accept the cards dealt on the day. I had to reevaluate my finishing time pretty quickly on the fly during the race, and I'm glad that I didn't beat myself up too much and still achieved a respectable time.

[craigallen]

Just signed up to do my first Marathon next year aged 50.  I only started running in January and have done a 2:10 and 2:06 Half-marathon.  Going to do two or three more halfs in the year before the marathon in October

[aheriez]

Just glad I finished a marathon, 4:55, I don’t know how you guys run consistently under 9 minutes a mile!

[darrinkinney]

This is worth way more than 8k views. Tempo runs at 30 sec per k faster then marathon pace.... bloody spot on and the target for weekday runs. But, I'd suggest working up to 60min of tempo. not sure 45 will get you what you want

[Psysso]

Just ran a 3:38 yesterday, my first was 4:18 :D

[Theultrazombiekiller]

I just ran my first half marathon a couple months ago, I run often for fun and have done local 5ks and 10ks for years but never more than that. I am now starting to take it more seriously as a goal. I did my half in 2:01 and got IT Band Syndrome from it that put me out of running for 3 weeks, so I have some work to do but I know I can get there!

[fireproof]

I trained for 2 months, ran 5 days/week. Increased my mileage by at least 10% each week, and ran 16 miles 3 days before my race. 3:15 marathon time, 7:30min/mile pace.

[Stephangarcia]

Same here.. recently quit smoking and working on a half marathon 1st.. right now I’m running about 30-40 miles a week..

[mohanfernando]

I can break the four hour mark.!! Just need a V formation of pace runners, the pace car with a digital timer and Vaporfly 4%

[moncier]

My base is normally 30 miles per week. When race season comes around, I get back up to 40-50 miles
Per week. I always put the last mile or two to 5k pace. It’s brutal but well worth it! Then I foam roll and work the acid out of my legs. Negative split exercises are crucial, helps develop yourself out of the muscle memory. Supplements are key!!! Being able to recover fast and getting back into those runs.

[osamashatat]

I’ve watched dozens of How To Run a Marathon videos. The Run Experience is the best by far!

[hb]

Thanks for saying min/KM, instead of min/miles. We have no sense of "miles" in China. Keep going~

[TheKingsOutlaw]

I just ran my first half-marathon in 2:05:28 (9:31m/mi). I'm planning on doing the full marathon at the same race (hometown) in May of next year and hoping to break 4 hrs. I was in HR zone 5 the entire half-marathon, so I'd love to see a video about bringing my HR down at a given pace and then increasing my pace. Is the whole slow-run/pace-run format all it takes?

[hagosmesgoun]

Doing my first marathon this is very helpful indeed - yes I am going for it🤞🏿

[HushemFlupskluk]

4 hour marathon sound brutal. I can't run over 4 miles dayly without injury JET! Only training for 7 months now. Evrybody trying to achieve this marathon I hope you have fun. Good luck.

[doxanthropos]

Thanks for the great advice and for mentioning the minutes per kilometer for the non-US-viewers.

[PravinPatil]

I run 30 kms a week and act like a running god LoL.