How To Run A Marathon In Under 4 Hours

Рет қаралды 148,438

Күн бұрын

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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Пікірлер: 919

@gtn Жыл бұрын

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

@TheEvilTardes Жыл бұрын

Berlin Marathon in September is on the line :-D First Marathon ever... it's going to be exciting

@mithral999 Жыл бұрын

If you only run a marathon once a year is it not better to lengthen the training and get a run closer to race distance before the taper? I understand the idea of not trying a marathon in the training but it seems like that is something more applicable to people who run more than 1 marathon a year.

@MrTraveller. Жыл бұрын

I’m not sub 4 but, Ran a 21km last wkd in 2hr 14min, Jan 1st ran a 31km in 3.5hrs & gave done 42km marathons in 4hr 42min. I will try this 5:30/on pace. Thanks

@sethjohnson9483 Жыл бұрын

I'll be in Brighton in just over a week. Did my final speed session today and last big long run last on Monday. All on track for sub 4 hours. Looking forward to the day.

@jeremywongzijun1994 10 ай бұрын

Just did a 4:04 marathon! Improved from a 4:24 marathon.

@farkass7440 Жыл бұрын

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

@ethiogamer9831 8 ай бұрын

We’re on the same boat brother

@waniausman1757 7 ай бұрын

❤❤❤❤

@J_bixby 6 ай бұрын

I've never done the full 26.2 miles, but have done many half marathons. I'm aiming sub 4 hours. Don't know if this is realistic or not.

@jimmynoo-chron 6 ай бұрын

Change your mindset from wanting to finish the race to finishing with a good time

@oliverdavis1154 5 ай бұрын

@@J_bixby I am 55 and running my first marathon in April. Been training since last April for it! I am now managing 20 miles in 2:45 so my target time is 3:40. I think 16 weeks isn't really enough, but after 6 months, I felt like it has started to come together. My number one tip is Calf Stretches!!! On the stairs, one leg at a time, drop the heel to stretch the calves out.

@marathoner_Ali Жыл бұрын

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 <a href="#" class="seekto" data-time="325">5:25</a>-<a href="#" class="seekto" data-time="330">5:30</a> pace throughout (to allow for hills), and completed in <a href="#" class="seekto" data-time="232">3:52</a>:49 (avg. <a href="#" class="seekto" data-time="331">5:31</a>). Happy with that at 56.

@gtn Жыл бұрын

Amazing!! Congratulations on hitting your goal! 🎉 Have you now got a new goal in mind? 🤔

@marathoner_Ali Жыл бұрын

@@gtn Sub 3:45 before I'm 57 would be nice, but know I'm pushing my personal limit now as slowing each year. Or maybe back to tri and do a solo LCW as a step up from 70.3.

@iggalan Жыл бұрын

Haha this arrived a bit too late for me, I ran my first marathon last Sunday in <a href="#" class="seekto" data-time="235">3:55</a>:20 😃 I'm very proud of it, I paced it perfectly running negative splits all the way through (starting as low as <a href="#" class="seekto" data-time="350">5:50</a> Min / Km and ending under <a href="#" class="seekto" data-time="310">5:10</a>Min / 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.

@carmencastilla2072 8 ай бұрын

Nice to know . I thought of running faster at the start but I will be taking this advice . Where I live the heat will be problem for the second half but will be prepared .

@noelsamson8624 5 ай бұрын

How long did you run at 5:50 min/km pace?

@Rank-hc3ko 4 ай бұрын

Don't worry bro, once you finish that one, you'll set a new goal.

@Tommygimbal 2 ай бұрын

did you stop when at the aid station to take breaks or what?

@jojamhod Жыл бұрын

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

@atlosass Жыл бұрын

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-<a href="#" class="seekto" data-time="205">3:25</a> to qualify for Boston in a few weeks! So my advice: if you want to run faster, get into triathlon!

@ericklunalpz Жыл бұрын

I’m up to 7 miles at around a <a href="#" class="seekto" data-time="570">9:30</a> 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.

@MNadeem-cl6hl 7 ай бұрын

Always great tips from you guys thank you

@AimanBuckets 7 ай бұрын

Keep going on with the good work and thank you for everything ❤️

@adrianmann5708 Жыл бұрын

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

@alexanderdigkas7429 10 ай бұрын

So how did it go..?

@devastator200 9 ай бұрын

Wonder if Adrian’s still running the Marathon?

@user-wy1br4le3i 2 ай бұрын

@@devastator200 same here

@beamermaid Жыл бұрын

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!!

@gtn Жыл бұрын

Great to hear this video was helpful! Good luck and Let us know how it goes! 🙌

@desroin Жыл бұрын

Fingers crossed 🤞

@kvnc5901 9 ай бұрын

How did it go?

@beamermaid 9 ай бұрын

@@kvnc5901 run-wise it went alright, but i did experiment with nutrition on race day and that part was a mess haha Moral of the story: nothing new on race day (applicable to quantity of nutrition too) 😅

@SabaameenAmeen-qq5np 7 ай бұрын

You are the part of my motivation and go on keeping going on the good work

@MianAzamMianAzam-lm9vk 7 ай бұрын

Always great tips from you guys, thank you so much!

@carmencastilla2072 8 ай бұрын

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 <a href="#" class="seekto" data-time="104">1:44</a>:23 your video just made me confident on hitting that sub 4hrs marathon . I've been doing most of the things you mentioned .

@TuhTuhTool 7 ай бұрын

For what it's worth: my first half marathon PBs was about the same at 1:45:59, did a second one at 1:39:55 and finished my first marathon 4 months later at 3:57:58. Good luck!

@Martin_Edmondson Ай бұрын

@@TuhTuhTool For what it is worth, I am almost the same. (a hilly) half PB of 1:48. followed by a second (hilly) of 1:41. Finished my first (very flat) marathon 3 weeks later at 3:57 too!

@SumbulSumbul-ln6jx 7 ай бұрын

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

@user-uy8rb8og9b 7 ай бұрын

always a great trip from you guys thank u soo much😊😊😊😊

@bennyaltaras5469 Жыл бұрын

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.

@ErwinG_private Жыл бұрын

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

@blessedvirginmaryisqueen8448 3 ай бұрын

Did you get your sub 4? I also ran my first marathon last May at age 46. I was aiming for sub 4 and had reason to hope I could do it (based on good times training), until I pulled a glute the week before the race-- bummer! I considered dropping out, even on race day morning wasn't sure if I was still going to run, then...adrenaline (and God's grace) kicked in! I ran the thing and very surprisingly and joyfully my body held up for much of the marathon-- I even had a 2 hour time at the Halfway point. But, then my body did start to break down-- not only the glute but other things (knee) were feeling pain. Eventually, for the sake of avoiding serious injury, I walked the last 6 (I still had a 10:00 pace at 20 miles). I did finish, though! Considering the injury, it went WAY better than I could have expected (I literally had tears of joy and gratitude to God at the Halfway point when I realized that, even with the injury that I thought had knocked me out of the race completely, I somehow ran a solid 2 hour half marathon). I'm running that same marathon again (Cleveland, Ohio, USA) on May 19, and hoping to stay healthy this year! Aiming for the sub-4; we'll see! Happy running, bro!

@micky1311 9 ай бұрын

Great guide . Going to be running the kielder marathon in Oct so your vid will help alot. Subbed

@GTE_Channel Жыл бұрын

Going for my first in October. Training is going good. I was planning on <a href="#" class="seekto" data-time="225">3:45</a> but progress is ahead of schedule. Wouldn't be surprised if I am going to aim for <a href="#" class="seekto" data-time="210">3:30</a>

@SendingStache Жыл бұрын

i just had these conversations with myself!

@user-wy1br4le3i 2 ай бұрын

Sooo?..

@GTE_Channel 2 ай бұрын

@@user-wy1br4le3i decided to stick with the original plan of 3:45. Next big race is a 50 mile ultra 🫢

@mikedickerson3944 Жыл бұрын

My goal for the last 5 years has been a sub-4 in an Ironman 🏃🏻‍♂️. I’m sub-<a href="#" class="seekto" data-time="200">3:20</a> in stand-alone marathons. It’s tough.

@andrecrispim3209 6 ай бұрын

On an IM I would be crazy with a 4:30 marathon.

@user-sm3sm7yx3b 7 ай бұрын

You are a partt of my moyivation too goo on keep going on the good work and thank you for everything❤

@user-fi3um2qi2q 7 ай бұрын

Excellent. Always give great tips ❤

@sinancetinkaya Жыл бұрын

I ran marathon twice (<a href="#" class="seekto" data-time="254">4:14</a> and <a href="#" class="seekto" data-time="249">4:09</a>) 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.

@marathoner_Ali Жыл бұрын

I carry 2x500ml bottles on a belt in which I use homemade fruit juice with added Himalayan salt. You may consider carrying some form of liquid energy (purchased or homemade) that agrees with you that you can also train with on long runs, and then use aid stations simply for hydration.

@kvnc5901 9 ай бұрын

We're almost the same with 5k and 10k. I will run my first marathon first week of november. Hope to finish sub 4.

@MrCmon113 2 ай бұрын

Maybe you can train your stomach to take energy gels.

@ranaabdullah2634 7 ай бұрын

You are a part of my motivation to go on. Keep going on the good work and thank you for everything.😊👏Perfect video for me this year.😍😍

@vincentkosik403 Жыл бұрын

Great stuff...nice tips and glad to just finish one but this will help

@user-nh3ir7wl1g 7 ай бұрын

Love this advice! Thank you guys

@jolik77max Жыл бұрын

Great thx, I always have respect to try marathons, so this year I would try in October. Great to have such important information, so hope will finish. Thx you and will follow your instructions.

@pakistanidramas391 7 ай бұрын

Always great tips from you guys

@AnimationCartoon-lj6xw 7 ай бұрын

Love you,s advice! thank you guy's

@TehreemFatima-dk5dx 7 ай бұрын

You are the part of motivation to go on thanks for everything

@maryamijaz8159 7 ай бұрын

Always great tips from you guys .

@talatumair238ALIZAHandj 7 ай бұрын

Love this advice thank you guys

@user-qi2fd6rm7u 7 ай бұрын

Yes you are absolutely rigjt your training is fantastic... Perfect video for this year ❤❤❤

@abdulqadeer8027 7 ай бұрын

Finally, I can make time for to watch ur videos . Great videos, keep posting.

@user-oz7wx1kw2i 7 ай бұрын

Always great tip form you guys think you so much

@munirahmed4904 7 ай бұрын

Love this advice thank you guys ❤

@aqsarana-fi8gj 7 ай бұрын

Loved this advice thank you guys

@AdeelRao-vp7hg 7 ай бұрын

Love this advice thank you guys♥️♥️♥️♥️

@user-ht8fo5zh4l 7 ай бұрын

Yes you are absolutely right your training fantastic perfect video😊😊😊

@faisalsiraj4478 7 ай бұрын

You guys are great!!

@HinaImtiaz-kl4wo 7 ай бұрын

Love this advice thank yuo ..

@iqramalik8510 7 ай бұрын

Thanks for your guidance

@MuhammadYousaf-6007 7 ай бұрын

I'm watching your videos always helpful

@tuliomacedo4890 Жыл бұрын

You guys are great!

@aboutstu 4 ай бұрын

Really helpful, thank you

@rmclips8874 7 ай бұрын

Yes you are absolutely right your training is fantastic۔Perfect video for this year 😊😊😊😊

@fazeelasikander8596 7 ай бұрын

Thanks for such video

@Azeemaseel007 7 ай бұрын

Amazing work

@farhanrajpoot6894 7 ай бұрын

Beautiful guidance man

@user-ty5od5xw8u 7 ай бұрын

Amazing work 👏

@zariyaab333 7 ай бұрын

Your fitness advice is so helpful and informative vedios

@nosheenkoser8924 7 ай бұрын

Thanks for important tips 😁🙂

@a.d1735 Жыл бұрын

Loved this advice! Thanks guys, just what i needed.💪

@gtn Жыл бұрын

Great to hear this video was useful to you! have you got a marathon in the calendar? 🤔

@a.d1735 Жыл бұрын

@@gtn toward the end of the year hopefully. Just did my first 2 half marathons with a time of 1:48:21, improving on that and my 10 & 5k times before i attempt a marathon. Keep up the great running advice, love the channel and always enjoy watching the videos. 👌🤩

@a.d1735 Жыл бұрын

@@gtn need to up my milage per week. Currently between 40 & 50 km per week, want to bump that up to around 80 as per your advice.

@user-gh1nu2uc4e 7 ай бұрын

Very informative and outstanding video for running in marathon 👍

@ZainabFarooq-hj9we 7 ай бұрын

Great guide 👏🏃

@SaynabSiyad 6 ай бұрын

Great work 🙌🏾I’m going to run my first marathon in Oslo in September next year. Great advice thanks 🙏🏾

@gtn 5 ай бұрын

Have fun - good luck!

@masoodfarooq5612 7 ай бұрын

Wonderful video about running

@syedirfanali4019 7 ай бұрын

This is super and perfect video

@maryamnaeem-eq8vw 7 ай бұрын

Best training up to attempt a sub-4-hour marathon great 👍

@360_degreeview6 7 ай бұрын

You help a lot in building courage.

@digitalsheikh4808 7 ай бұрын

Great work

@malikqaiser428 7 ай бұрын

Thanks for the video

@user-ed7hb1um5h 7 ай бұрын

You're absolutely right 👍

@MalikSajid-lt4ou 7 ай бұрын

Very effective exercise and very good work

@MunsifKhan-mg2dx 7 ай бұрын

Nice one man

@ayeshanoor8346 7 ай бұрын

Amazing Work

@waleedarain657 7 ай бұрын

Great work 👍

@ShahfahadShahfahad-wr7ox 7 ай бұрын

Good tips and exercise

@user-nq1vh7st7q 7 ай бұрын

Thanks for video

@Azhanali-it89 7 ай бұрын

Perfect information 🤠

@abrishmalick5031 7 ай бұрын

Great motivational vedio 🎉😊 very interesting ❤

@ayazkhansahir5104 7 ай бұрын

Great message

@user-vw7mx5yq7v 7 ай бұрын

Nice work out 👍

@ManoPrincess-ns2gi 7 ай бұрын

You guys are great

@AhsanAli-bi5oy 7 ай бұрын

Thank❤ for video

@jawadhaider9409 7 ай бұрын

Great stuff

@sohailahmed5886 7 ай бұрын

You are part of my motivation go on

@ShahzaibZai-tg4zj 7 ай бұрын

Great guid

@malikasifnawaz9100 7 ай бұрын

Great guide

@areebamustafa3581 7 ай бұрын

Good work 👍🏻

@AdnanAli-es6et 7 ай бұрын

Great training

@AdilAhmad-ly9nm 7 ай бұрын

Very informative vedio for different purposes 🙂😍

@user-oh9oc5uh6d 7 ай бұрын

Keep good work❤

@AmanAli-yr5sb 7 ай бұрын

Excellent ❤❤👍

@BilqeesBiBi-ry4mc 7 ай бұрын

Perfect Video❤❤❤❤

@muhamadyaqoob9902 7 ай бұрын

Perfect timing🎉

@gillani259 7 ай бұрын

Good work 👏👍👏👍

@Faisal-uu3ov 7 ай бұрын

Amazing video ❤❤❤

@AhtishamULHaq-vu1rs 7 ай бұрын

Excellent 👌

@FaizanKhan-zx6jx 7 ай бұрын

Excellent 👌👍💯

@asifrao8706 7 ай бұрын

Wow awesome tips

@AhmedKhan-vf9qo 7 ай бұрын

Outstanding 💯😊

@AishhSaeed-cg1xn 7 ай бұрын

Great video 😊

@aliraza7702 7 ай бұрын

Amazing work good

@user-vn9ky5ud4h 7 ай бұрын

Good motivation 😁

@user-ct7sd3hq2d 7 ай бұрын

Great tips

@Sameerkhan-bt6tx 7 ай бұрын

Nice training

@myfamilymykitchen6879 7 ай бұрын

Great job 👍

@AhmedAwan56 7 ай бұрын

Perfect session