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

Рет қаралды 70,664

Күн бұрын

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 ▶▶▶
courses.marathonhandbook.com/...
Download our free sub 4-Hour Marathon Training Plan ▶▶▶
marathonhandbook.com/training...
The 4 Hour Marathon eBook ▶▶▶
marathonhandbook.com/product/...
More Marathon Training Plans Here ▶▶▶
marathonhandbook.com/training...
Marathon GPS Devices I recommend ▶▶▶
marathonhandbook.com/best-gps...
Oodles more stuff ▶▶▶
marathonhandbook.com
#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!

Пікірлер: 62

@marathonhandbook 3 жыл бұрын

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

@edwardsonmadronio588 2 жыл бұрын

Hi, I cannot see the link of the training plan. Please post it again. Thanks

@sarahstevens9270 4 күн бұрын

I can't find the link either 😅

@jeffreytollefson2051 2 жыл бұрын

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

@legendsofmyself 2 жыл бұрын

Congrats!!!. I would get the chance to do it on 14th November. I hope to come back here to tell you I did it 😃🤞🏾. Did 30k at 2:34 and I think I'll be ready

@eduardojuarezsanchez8091 2 жыл бұрын

@@legendsofmyself How did it go???

@marathonhandbook Жыл бұрын

Great, thanks :)

@luketaylor3819 Жыл бұрын

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

@marathonhandbook Жыл бұрын

awesome! Glad to hear it, and great work :)

@Hawkeye8507 Жыл бұрын

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

@marathonhandbook Жыл бұрын

Boom, love it! Thanks :)

@alexlewis9971 Жыл бұрын

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

@marathonhandbook Жыл бұрын

Congrats! Great result, @Alex

@LayneBracy1 Жыл бұрын

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.

@TJ88852 10 ай бұрын

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!

@marathonhandbook 10 ай бұрын

awesome!

@pollysishton2795 2 жыл бұрын

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?

@higgie17 3 жыл бұрын

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

@marathonhandbook 3 жыл бұрын

You got this!

@jelletimmers3148 Жыл бұрын

Hey what about the 80/20 rule?

@kingofepicnessx Жыл бұрын

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!

@marathonhandbook Жыл бұрын

great job :)

@skapade2 2 жыл бұрын

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

@marathonhandbook 2 жыл бұрын

Well done!

@skapade2 2 жыл бұрын

@@marathonhandbook on the start of the week 12 now I didn't realise how good the plan is when you do that long Sunday runs so easily

@ninjakittie24 2 жыл бұрын

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.

@ninjakittie24 2 жыл бұрын

That' half marathon week where we run at the race pace feels like a huge check point. Getting nervous the closer I get to it. 😂😆. Gotta trust the process!!

@marathonhandbook 2 жыл бұрын

Yeah!! Good luck!

@TheBramptonValleyRunner 2 жыл бұрын

@@ninjakittie24 how did it go?

@ninjakittie24 2 жыл бұрын

@@TheBramptonValleyRunner car hit me while I was riding my bike :(. Was on week 14 of the plan. I'm ok, but I had to post pone it for next year. It's demoralizing, but I was on track.

@ninjakittie24 2 жыл бұрын

@@TheBramptonValleyRunner thanks for asking :)

@jessebraasch8600 3 ай бұрын

I will try to comment here a question to your 4Hr plan, for Interval run it states the number of 800m speed runs...do you have a recommendation for recovery time between? How much additional running to make up the weekly mile distance gap?

@chewietravels Жыл бұрын

How do I incorporate hill runs to this training plan?

@eliecarbono 2 жыл бұрын

Hi there. I am about to start the sub 4 hour training plan this week (very excited!) I am looking for a clarification on what you have written down for the Intervals day. For example - week 1 Wednesday 2 x 800m 8-9 / 10 RPE I understand that if my goal time is 3h45 min marathon, then this mean I will have to do 2 x 800 meters within a 3min45sec/ 800 meters. And in between those 2 x 800 meters I run at a slow pace for 3min45 sec before starting again, correct ? So the 8-9/ 10 RPE means I’m working at an 8-9 out of 10 RPE ? Or is the 8-9 the number of repetition? Thank you! Eli

@marathonhandbook 2 жыл бұрын

Hi Elie, RPE stands for 'Rate of Perceived Exertion'. Check out the guidance notes attached to the plan, or more here: kzfaq.info/get/bejne/f7BmkrFp3JzTkZc.html

@eliecarbono 2 жыл бұрын

Got it! Thank you :)

@jesusoffthewalls 5 ай бұрын

How can I implement hill runs into this plan?

@Woosaah1981 6 ай бұрын

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

@marathonhandbook 6 ай бұрын

Good luck. Stick to the plan, consistency in key.

@rajxvier 5 ай бұрын

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 only.....

@lesegobrinomoalosi9606 Жыл бұрын

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?

@danielmccarthyy Жыл бұрын

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

@bstrouble 3 ай бұрын

Same. I have a concern with this aspect

@BobBob-uv9fq 3 жыл бұрын

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

@marathonhandbook 3 жыл бұрын

Yep, they call Edinburgh "Fast, flat & perfect for a PB" ! Sounds like you're on track Bob, good luck!

@BobBob-uv9fq 3 жыл бұрын

Are these times any kind of indication ,I had an injury and they were in September,presumably I can get back to this

@marathonhandbook 3 жыл бұрын

@@BobBob-uv9fq You're definitely on track; you've run just shy of a half marathon in 1hr 53mins; that's exactly where you need to be. You've got the pace right, just need to build distance in a low-intensity, low -RPE way (see my most recent video)

@TheBramptonValleyRunner 2 жыл бұрын

I’ve a place in Edinburgh next year so I am considering whether to try and train for a faster time 👍🏻

@DuongTran-sk3ke 2 жыл бұрын

My PR are 1h51m for HM and 4h16m for FM. So how long should I prepare for the sub 4 marathon, thank you.

@marathonhandbook 2 жыл бұрын

My recommendation = Follow the 24-week plan!

@marioecalner384 7 ай бұрын

Hi I want to know about your training program thanks for sharing this vedio I'm 50 y old but I'm still running 42 km and ultra so I want to know about the program

@marathonhandbook 7 ай бұрын

You’ll find more details on our website 👍

@stevewhite4966 2 жыл бұрын

Should all long training runs be at an easy pace? I’m training for London in October

@marathonhandbook 2 жыл бұрын

Hey @Steve, the majority should be at an easy pace. It helps to run 2-4 at your target race pace, preferably the shorter ones on step-back weeks. Check out the training plan, or more on long runs here: kzfaq.info/get/bejne/g5ymlM1_vKzRlIk.html

@stevewhite4966 2 жыл бұрын

Thanks

@ratilalmakanji2372 10 ай бұрын

Hi I swim 2 km a week 4 times a week Run 25 miles aweek Am 62 yrs Is it possible

@marathonhandbook 8 ай бұрын

I'd say it should be possible. The other training (swimming) is helping to maintain cardio fitness while taking the weight off the legs and many runners achieve sub4 on low mileage. Good luck

@ratilalmakanji2372 8 ай бұрын

Thanks