How To Run A Marathon In Under 4 Hours

26.2 miles in under 4 hours... sounds hard right?! Running a sub-4-hour marathon is a huge achievement, and getting there is not easy! We explain what your pacing strategy should be, how to train for this goal, and the big mistakes to avoid. If you can break that 4-hour barrier, that would put you in the top 43% of marathon runners for men and in the top 21% for women!

0:00 - Intro
1:13 - Pacing strategy
3:35 - How to train
6:47 - How to know you're ready
7:35 - Takeaway tips

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Are you training to attempt a sub-4-hour marathon? 🏃 let us know how you're getting on in the comment section below! 💬

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[gtn]

Are you training to attempt a sub-4-hour marathon? 🏃 let us know how you're getting on!

[farkass]

Waching this as someone who signed up for marathon, but only goal is actually finishing it.

[iggalan]

Haha this arrived a bit too late for me, I ran my first marathon last Sunday in 3:55:20 😃 I'm very proud of it, I paced it perfectly running negative splits all the way through (starting as low as 5:50 Min / Km and ending under 5:10Min / Km). Heat was an issue during the last 15 Km but I was prepared for that with gels that have sodium and potassium and drinking electrolytes at the aid stations.

[marathoner_Ali]

Well that's spooky. Just spotted this after having just ticked off the sub-4 on my first public marathon (done two as solo previously). Just as you said, I planned on a steady 5:25-5:30 pace throughout (to allow for hills), and completed in 3:52:49 (avg. 5:31). Happy with that at 56.

[atlosass]

I tried to crack 4 hours for a dozen years when I started out... but never could do it. Ironically, when I took up triathlon I became a much better runner. Basically, only doing running was beating me up so much that I couldn't perform on race day. In the years since, I've smashed 4 hours, even going sub-3:25 to qualify for Boston in a few weeks! So my advice: if you want to run faster, get into triathlon!

[adrianmann]

One week before the marathon of Paris. The training was as you adviced. You are a part of my motivation to go on. Keep going on the good work and thank you for everything

[ericklunalpz]

I’m up to 7 miles at around a 9:30 pace at 6ft 220lbs. I wanna run a marathon down the road but strength training is my main priority. I’m having a difficult time trying to juggle the both but I’m enjoying the process.

[bennyaltaras]

I am. 3 times Ironman finisher, and simply wanted to tell you your video was very nicely made, and really friendly for people who are new in the sport . Appreciate your time and effort! Thanks for sharing I am sure it will be helpful for many people.

[beamermaid]

Right on time!! I'm about to run my first marathon in a month's time and these are some great tips to go out and smash it!!

[sinancetinkaya]

I ran marathon twice (4:14 and 4:09) and I'm also aiming for sub 4 hour marathon. Last 5k is the most difficult one. I feel like I'm completely depleted.
I can run 5k 23min and 10k 48min. On the paper I should be able to run sub 4 hour marathon.

I realized that my problem is fueling. Unfortunately my stomach doesn't like energy gels much, so trying different foods to avoid depletion.

[min]

I finished my 1st full marathon , will train for less than 4 hrs now

[carmencastilla]

Thankyou for the video I will be running my first marathon in 9 weeks . I am currently running 60k weekly been preparing for this since June so I gradually increased the distance . My Half marathon PB is 1:44:23 your video just made me confident on hitting that sub 4hrs marathon . I've been doing most of the things you mentioned .

[jojamhod]

I'm pushing for a sub 4 hour in May! Great timing and a great idea on pacing I can shoot for on the shorter runs

[ErwinG_private]

Perfect timing. Going to run my first marathon (at 45) in october and aiming for a sub 4.

[bgmbsvv]

Waching this as someone who signed up for marathon, but only goal is actually finishing it.👍💯

[SumbulSumbul-lnjx]

You are a part of my motivation to go on. Keep going on the good work and thank you for everything

[mikedickerson]

My goal for the last 5 years has been a sub-4 in an Ironman 🏃🏻‍♂️. I’m sub-3:20 in stand-alone marathons. It’s tough.

[GTE_Channel]

Going for my first in October. Training is going good. I was planning on 3:45 but progress is ahead of schedule. Wouldn't be surprised if I am going to aim for 3:30

[hinabilli]

In the middle of training for the San Diego Marathon in June 2023 great tips I am just training to finish.

[danieltdp]

My first marathon is coming up in 10 weeks. Don't think I can handle a sub 4, but now I will be happy to get above the 4h mark but still below male average for the distance!