Это видео недоступно.
Сожалеем об этом.
5 Tips to Run a Sub 4 Hour Marathon
HTML-код
- Опубликовано: 15 авг 2024
- I just ran my first Sub-4 Hour Marathon during my 2nd attempt at the distance. I learned A LOT training for both races and tried to condense the biggest lessons I learned into 5 key tips. These are the 5 biggest changes I made to my training that helped me shave over 7-minutes off of my PR on a significantly more challenging course!
Referenced Content:
My Coach: / diegocorremas
My Training Logs: www.irunonbeer...
Full Race Report: www.irunonbeer...
Use the code "IRUNONBEER" to get 15% off your order of any CBD products from Hemp Daddy's at bit.ly/IRunOnB...
___
Subscribe: / @irunonbeer
___
Follow IRUNONBEER
Blog: www.IRUNONBEER.com
Instagram: irunonbeer
Strava: / strava
___
Nice to have a video for us 8:00-9:00 milers. Great video. Congratulations on your PR!
Thanks! Hoping to go for another big PR at NYC in November!
I had been dreaming of running a marathon for many years and so decided that, as I was going to be 60 in July 2021, it was now or never. I was going to do the local marathon ( Isle of Man) in August 2021. I started a marathon training plan in early April, this would give me four months, but I really did not know how things would pan out over the weeks and months as the distances, especially the long runs got longer. I ran six days a week, with shorter runs for speed, hill work, and recovery runs during the week and a long run on Sunday. Long runs peaked at a distance of 21 miles. I started off with a goal of 4hrs 30 mins, but as the training progressed I started to think I might be able to do 4: 20 or 4:15. However my dream time was under 4 hours and in the final few weeks I decided I was going to go for a sub 4hrs time. Before I tell you my time, I'll say that I learnt an awful lot from this. You can read as much as you want about training for and running a marathon but you don't really learn until you do the training and the actual event. There are so many vital elements . A good training plan tailored to your existing fitness is vital, and, injuries aside, you must stick to it, so self-discipline is one of the hardest things; but the feeling of satisfaction when you have completed another week, feeling yourself getting stronger and fitter, just pushes you to the next stage. Looking after your body as soon as you finish your training runs is also vital, especially the long runs. Also make sure you dry off and get into dry clothing as soon as possible, and this may sound odd, especially if it has been a long run on a hot day. I was very lucky that I did not get any injuries during my training, but did have one week where my training schedule was severely disrupted. On the day of the race the weather was perfect, cloudy with a light breeze. I set off with a crowd that included one guy that had done over a hundred marathons. There was also one guy that I ran with for a while who said he did lots of Ironman events. When he slowed to take a drink I thought I was doing well as I pulled away from him, but at 16 miles, he just went into another gear, breezed passed me and said " well done, see you at the finish". I did not really start to hit "The wall" till about 23 miles, which surprised me, but I put that down to the miles I put into the bank in training, and keeping properly fueled throughout the race. I used a Garmin Forerunner 245 through most of my training and obviously during the race to help me with my pace. I also noted that during the race my heart rate peaked at 185 bpm when climbing the long killer hill twice. My time? - Well I wanted under 4 hrs and unbelievably my official time was 3hrs 59mins 59 secs so job done. One last note, for me, a couple of pints of pale ale, something like an "Old Speckled Hen" at the weekend is also a must. Good luck with your training.
Absolutely incredible! Well done! Happy to hear you hit your goal. And I couldn't agree more about the lessons you learn during marathon training. There are so many variables you have to juggle and move into alignment. It forces you to really optimize your routines, your diet, your training. It's a grind, but it feels so good to have accomplished it. Congratulations again!
@@iRunOnBeer Thanks. You are spot on with your advice. Like you, I certainly learnt that successful marathon training is pretty technical, it is not just a matter of going out doing lots of runs. By the sounds of it, your training has gone up another level or two since you started. As for me, well I now have a knee injury, so not running at the moment. Maybe it's time I bought a bicycle to prevent old age from catching up with me.
Great video. Thanks. Ton of info crammed into a 12 minute video. Refreshing these days.
Glad it helped. Consistency is key! Here I am a few years later hoping to break 3:35 in the marathon this weekend. Practice makes progress!
Hey buddy!!!! Am trying to go under 4 as well. Its April next year. Agreed with every point you said. Great work!!
Thanks, and good luck! What race are you running?
Manchester in April 2020
I have done more than 20 Marthons , on each Marathon you can not be sure that you will make it. Fortunateley I did finish all of them!
This is one of my favorite parts of marathon running. There's always a new lesson to learn, and every race offers new challenges!
Training for my first, no idea what I’m doing. Listening to you has helped a bunch. Thanks for doing what you do.
That's awesome! When's your race? There's nothing like your first marathon. Focus on keeping yourself healthy during training and you'll have an awesome race.
I dont mean to be off topic but does any of you know of a tool to get back into an Instagram account?
I was dumb forgot my password. I would love any assistance you can give me.
@Troy Case instablaster ;)
@Vivaan Korbyn Thanks for your reply. I got to the site thru google and im in the hacking process now.
Takes a while so I will get back to you later when my account password hopefully is recovered.
@Vivaan Korbyn It did the trick and I actually got access to my account again. Im so happy:D
Thank you so much, you saved my ass !
Congrats! And good stuff! Ur success helps me to keep focus on getting to a sub 4 hour marathon. 👍🏾
Thanks! You got this! With the right training you'll definitely get there. What's your time now?
@@iRunOnBeer 4:46 nov18, 4:29 feb19, 4:18 may18...strong finish on that on.
May19
@@MiWolverine96 That's a big improvement from February to May! You're so close. Do you have a big fall race planned?
@@iRunOnBeer labor day: Grand canyon rim2rim2rim, Chicago marathon, MCM 50k, Seattle marathon....bigger goal: Boston 2021.
Great video. Thanks.
Thanks! Glad you enjoyed it!
Glad you made it! Thanks for this video. Also hoping to break 4 hours 🤞
Awesome! What's your current PR?
very helpful. Thank you! Hoping breaking 4 will not elude me again.
Thanks, hope the tips help! How close are you to 4:00 now?
Thanks for the good tips. Found you from other ultra runners (ultra dad) but I am interested in going back to try my hand at a road marathon. It's funny, I'm comfortable doing trail ultras, but thinking of going for a marathon PR (would also be shooting for sub 4) is daunting.
At least from my experience, I was a lot more beat up after my first road marathon than I was after my first ultra (100km). Part of it was definitely being better prepared, but I think the marathon is just it's own beast entirely. It's all about finding the perfect pace where you're pushing yourself just hard enough but not overexerting. I'm about to begin training for my next marathon PR and I'm definitely more nervous about that than I've been in a long time!
This is making me nervous - you ran ultras and a sub4 hour marathon is daunting to you? I already told my friends I'm aiming for one...
Sweet video! Are you able to talk about your race day plan as far as pacing for this marathon? Thank you brotha. Much appreciated
Sure thing, I prefer to negative split my races so I start a bit more conservatively and gradually increase my pace. For this race specifically, I divided my goal paces for miles 1-3 (9:08/mile average), 4-6 (slowly speed up closer to 9:00/mile), 7-13 (settle into 8:55/mile), 14-23 (speed up to 8:53/mile), and 24-26.2 (whatever's left in the tank).
I would say this structure has been pretty consistent through most of my marathon pacing strategies, although maybe a smaller swing between my starting/finishing paces more recently. I actually have a much more detailed writeup on my website if you want the full details of my strategy compared to what happened on race day. Hills late in the course became a really big factor. www.irunonbeer.com/blog/sub-4-hour-marathon
Also happy to answer any specific questions if you have them!
@@iRunOnBeer Thank you so much. I just read your blog and that’s amazing man. Way to get after it. Thanks for the info/details on your approach and I appreciate your time. Shooting for a sub 4 in June for the Missoula. Thank you brotha!
@@rkteanio Good luck! I've heard amazing things about that race. For my latest marathon last April (3:38) I used Garmin's pace planner which was a HUGE help. It uses the actual course and elevation profile to create a custom strategy. You can also customize the settings based on how you prefer to run the race. It's very helpful to play around with and look at a a variety of pacing options. I also run with a Garmin so it gave me live pacing advice during the race which was cool.
well done pal.Thanks for sharing.
Thanks! I'm eager to take on another one! I'm hoping I can get closer to the 3:30-3:40 range on my next one!
@@iRunOnBeer Hi Pal,i havent done one before the longest was 10k,ive upped my miles now mainly because of lockdown so it would be nice to tick a marathon off the list.Have done one run at 16miles (completely gone) and about 3 at 10 miles..thing is my legs get really stiff.Anyway to minimise this? Im in my 50s.Cheers.
@@russelltrout I've only run 2 marathons and in both, my legs got really stiff around the 18-22 mile mark (later in the 2nd marathon). For me, I think it was muscle fatigue and lactic acid build-up. Doing strength training helps a lot because if your posture and stability muscles are strong, they'll help take some of the stress off of your major running muscles. I've found that adding in strength training also helps me recover a lot faster from my runs. Apart from that, it's all about slowly upping your mileage. Emphasis on a slow increase. If you jump too quick, you risk overuse injury. If you can increase mileage slowly, your legs can better adapt to the new stress.
Great job congratulations!
Thanks! It was such a great race!
How much of your training did you do at pace or below? Most of my training i do around 10 minute miles. Depending on hills. I do one shorter run each week at around 9 minute miles.
That's a tough questions because my workouts during this training were so varied. Any kind of endurance run (just go out and run) was probably around a 9:30-10:00 pace. But I also did a lot of "Steady State Runs" which would be 20-30 minute intervals at an 8-8:30 pace followed by 5ish minutes of walking. Then my recovery runs were anywhere from 11:00-13:00 pace. I would say probably 70-80% of my runs were slower than my goal race-pace.
@@iRunOnBeer I am week 5 of 18 of my program. Im at 40 miles per week right now. Most of my runs are easy at a 10:15 pace. Once per week i do a run at 9 minutes per mile. This week is 7 miles
@@copperdan7667 If you're at 40 miles per week with 13 weeks left that's a great place to be! I'm personally a fan of SSR pace (Steady State Running). Like this morning I did 4x2mi repeats at SSR pace with 5:00 rest between each. The pace is just slightly outside my comfort zone but not fast by any means. Helps me build some light speedwork in without taxing my legs too much. I also do a few weeks of interval training normally as well though.
@@iRunOnBeer ive been working hard for thsi marathon. I have much bigger goals in mind after it. Going to try ultras.
@@copperdan7667 Hell yes! I ran my first ultra in 2020. Making another attempt at the 100miler this summer but after that I'm refocusing on road running again I think. I really want to improve in the marathon.
I'm trying to run my first marathon under 4 hours. I heard of keeping a pace of 8:46 a mile is a good place to keep in mind. What pace goals have you used?
So I personally think it very much depends on a number of factors; the runner, the terrain, etc. I may have a "general" pace goal in my head, but I try to create a tailored plan for myself based on the race itself. I also prefer to run negative splits so I tend to start more conservative, then slowly speed up as I get farther into the race, depending on how I'm feeling. When I'm planning my pace strategy, I look at the terrain and try to break the race into specific segments, then set a conservative "goal" pace for each segment. I also try to give myself a bit of a buffer in case I hit a wall. For my first sub-4, I started at 9:00/mile for the first 5k, then pushed to 8:55 for the 2nd 5k. Once I felt sufficiently warmed up and settled in, I held 8:45ish for the bulk of the race (around 16 miles). The final miles had some nasty hills so I dropped to an 8:50 average for the last 4ish miles. That got me to the finish line in 3:53 (8:50/mile average).
What would be a basic plan to have for a marathon?
@@robertlempner1693 A basic pacing plan? I think it depends heavily on your training, and your level of fitness. But the most basic plan would be to identify the pace you need to hit your goal time, and make sure you're below that threshold for the whole race. It can be helpful to play around with the Garmin PacePro tool online. It lets you map out a course, choose your goal, and it will tell you what paces you need to maintain based on terrain. It also lets you choose how easy/hard you want to take it on hills as well as your preferred split strategy (positive/even/negative).
@@iRunOnBeer thank you for your help!!
You're pretty slim to begin with. Should I cut weight?
I don't know enough to advise about weight loss and running. I've been lucky that with a consistent running routine, my metabolism has kept my weight down but it's getting harder every year. Improving my diet is a big goal of mine right now
No, getting lighter is cheating.