How To Run A Sub 4 Marathon
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- Опубликовано: 8 сен 2024
- 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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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.
Larry Cloyes thanks for the advice.. I am trying to find a good plan to follow and that sounds good. I am 45 and about to do my first marathon in October and aiming for under 4 hours. 3:33 is an awesome time. With the weekly tempo run I am currently doing around 8-10kms at 5:10 per km. And want to introduce 30-40 mins of HIIT hill climbing with one long run a week ( 20-25 kms ) at around 6m per km. Building long run to 35kms. How does that sound? Cheers.
YES. And don't freak out. Short speed work, long slow runs. Excellent advice!
Nice one Larry, I'm 46 and aiming for a 3:30 marathon time, doesn't sound too difficult for someone who's been running for 20 years, but I've not tried a marathon before. Pretty sure I'll be ok but I have so many questions in my head about what pace I should start and finish. I can run anywhere from 6:30 to 9:30minutes/mile in anything up to 10K so I know I'm decent but have no experience translating that to a marathon distance.
Larry that’s incredible. I’m 40, first marathon in 8 weeks. The sub 4 is so daunting, I’d say it’s 50/50 at this stage that I will manage it. Seeing this offers huge encouragement though! Well done to you!
I finished my first marathon, I've ever done, last month with a time of 3:51:28 min. :-)
nice, i am doing my first in august and hope for a sub 4 hour. well done
Cool, I gotta say that running a marathon was a great and challenging experience. Furthermore it was so much fun, that I an extremely motivated for running. So I am going to do my 2nd marathon in October.
I wish you the best of luck and have a nice run!
Best regards from Germany.
What training plan did you use ? Im looking to do my first one next year
for how long did you run?
Hey, that's pretty good.
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.
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.
LOL, nice!
...almost 2 hrs...
Simple
True like.. in the super controlled NIKE test I think he did 2:00:30 seconds or something insane.. he is unreal
@@S10wGuY 2:00:23
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
Sounds like you're on a great trajectory!
@@TheRunExperience Just to put this in context on 31st dec 2017 I weighed 280 ilbs and got exhausted running 3 km. I have lost 80 lbs in the year and gone from a non-runner to someone who really gets a kick out of running. I have learnt a lot from your videos - stuff I didn;t learn in PE lessons at school
How did the marathon turn out?
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%
Kabbirgkm
My email kabbirgkm@gmail.com
I need marathon training plan for 4.30 hours
Same here.. recently quit smoking and working on a half marathon 1st.. right now I’m running about 30-40 miles a week..
Just glad I finished a marathon, 4:55, I don’t know how you guys run consistently under 9 minutes a mile!
We all gotta start somewhere! Well done!
1. don't eat or drink crap
2. don't eat or drink too much (crap or otherwise)
3. train consistently and smart
4. rest! (enough to recover but not too long to de-train)
5. believe in yourself
6. set the bar higher and higher
7. take your time.
8. enjoy the process
9. get a teddy bear
10. stop reading bullshit lists from random strangers. Just find your motivation to go. :)
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
Thanks for your input!
I run 30 kms a week and act like a running god LoL.
I recently quit smoking and I also run 30-40k / week , thinking I’m the hottest shitt there is out there lol
@@SugaryTube You are the hottest shit out there 😉
And good on you for quitting smoking!! 🙂
Me too lol and I see this and I'm like pfttt
I've climbed to 50km a week and there is no moment when my legs are not sore and in pain at all times lol
😂😂😂
Just ran a 3:38 yesterday, my first was 4:18 :D
How long you runing? I'm runining for 8 months, did 1:50 HM and wanna do this year in few months my first M.
I'm running my 3rd year now, you still have time to do a marathon. You can go for it, but i would train a few more months just to be safe. Maybe get that HM to 1:40 first and do 60-80 weekly millage. Then you are ready to run below 4h.
40 mins that's impressive!
My first is FM 5.09 from overweight I just run 7 month
Thanks for saying min/KM, instead of min/miles. We have no sense of "miles" in China. Keep going~
isnt youtube banned in china?
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!
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.
hello runswithwind! what kind of supplement do you recommend?
I just ran my first marathon this past weekend and won my age division
what is going on in the background here? a forest fire?
Mega bay area fog rolling in!
haha😂
kofuzi ,hahahaha a forest fire and yet they're wearing jackets.
I am run Ramchandra Torane 2017 pune International mayarathoun 21km 1:28mi.
I need most running tips
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.
lol
You failed to mention you were already running fit before the two months training otherwise you couldn't possibly run 5 days per week or a 3.15 marathon.
Thanks for the great advice and for mentioning the minutes per kilometer for the non-US-viewers.
Doing my first marathon this is very helpful indeed - yes I am going for it🤞🏿
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.
The most important part is setting your OWN personal goals! Set a time you'd like to run your next race under and plan your training accordingly :)
I’ve watched dozens of How To Run a Marathon videos. The Run Experience is the best by far!
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?
lol i gotta get through my first 10k, first XD (new runner) THEN a half, THEN i most likely will come back to this video!
so how are u doing in 2019? =)
KILOMETERS Nate! KILOMETERS! lol. You really need to come to Canada-Land... lol. :)
ha!
My first marathon was 2:54. I was 16 and didn’t know any better.
Yeah, I don’t believe you. Keeping that pace and not knowing what you’re doing isn’t very likely
Useful tips. I'm aiming to get closer to 4hrs for my second marathon this August
How did it go
acetheneko just over. Running into 20mph winds from 18 miles onwards slowed me down
OMG… Just added, The Run Experience app and I Love It‼️This app is automatically my new favorite ♥️♥️♥️ I feel like I should pay you guys. Thank You ❗️👏🏼👏🏼👏🏼
YAY! If you're looking for a training plan, check us out here: therunexperience.com/training-plans/
Nice video. Watched it very carefully as lots of points to take note. Thank you so much for this informative video.
I'll save you time, train hard and pray! In the marathon, after mile 20, you really dont know what will happen.
great video. my first marathon was 4:09 (was shooting for ~3:30-3:45). my problem: going out too fast. I PR'ed my half marathon time on the first half of the race then my legs cramped from mile 16 on. I need to try again and go in with more of a plan so I dont blow up again. One day. When the trails and ultras arent calling...
When I ran Berlin in 2015, I was undecided if I would go for a sub-4 or just go with the flow until after I passed the starting line. Then, I hit my first kilometre at exactly 5.38 and, instantly, became completely fixated on the sub-4. It hurt LIKE HELL but I made it :) Now hoping to run another sub-4 in 2019 !!
This is me. Running my first ever full marathon in Hamburg next month and although I've set my sights and training on a 4 hour time, I'm not sure if if it will all fall apart on the day and I'll just ease off and enjoy the event. Or maybe I'll hit my stride, get caught up in the crowd and follow the pace. Right now I really couldn't tell you.
I absolutely LOVE this channel! Great advice! Thank you!
Brilliant Marathon training in a nutshell. Thanks folks.
Hey Nate ,been out for 3 months calf ,but have been cycling ,swimming,how long do u think I can get my old times back ? Ps happy New Year from Scotland 🏴 when it happens
Fantastic clip - great work - thanks for posting !!
Another Great video Nate and Holly! I love this channel and all your videos are so helpful. I'm planning to do a full marathon in August to hopefully qualify for Boston. Thank you.
Awesome! Glad we could help :)
This was super helpful - thank you!! I wasn't sure how to execute race pace in to my long runs, and this really helps. #CapeTownMarathon
Nice!
I run an 18 min mile on average. I can get to 11 min mile if I try my best but my lungs cannot sustain it. I lost 100 lbs still need to lose 50 more to be healthy for my height.
Thanks for all the great videos you guys make! I'm currently loving the half marathon distance, but planning my debut in the full next year.
I have recently started vlogging my running for anyone else out there interested in seeing them on my channel :-)
Thank you for the min/km 👌
I run 26.2 miles in less than 7 hours on June 4, 2017.
Just the goal. To complete it. Did it in 5:45.
Xavier Garcia ,good job! At least you've made it.
Well done, you made it, if you did a lot of walking, check out Chi running, because you need the momentum to keep your feet going. I ran my first marathon at 3:35 , because after 30km , I was drained of energy and not able to walk but kept jogging or Chi running till finished. That was my first and last full marathon. Only run half marathons now.
Get your ass to training
Helloo I'm training for a full marathon I was watching ur videos recently and tried so many tips from breathing to core exercises which I found great this week I had 29 km and I've finished them in 3 hrs and a half but how how I could do more km on the other hand keeping my endurance at a good level for the rest of the race
Awesome, Liana! Great work.
Thank you
Lovely weather you’re having
How far out from the full marathon would you recommend the half? Very informative video - plan to check out your other videos too - thanks!
Could have done with a bit more info on whether a sub 4 HM is realistic is for me e.g by looking at my HM PB.
I’m training for a marathon in November. I placed 2nd in a 6km race. I’m doing a half marathon in September to kinda gauge myself for the marathon. I’m a bit nervous on doing the marathon
Don't be nervous! You'll be great. And if you're in need of a training program, look here: therunexperience.com/training-plans/#marathon-program
The Run Experience thanks. I’ll look into that training program.
great advice thx
Is there any resting or are you suggesting we run the whole 4 hours without stopping?
9 mins and 9 seconds per mile non-stop, or better, would get you below 4 hours.
Its breaking pace time☝️
Don't forget most marathons will measure out longer than 26.2m in distance due to zig-zagging around people, toilet breaks, refuelling so definitely aim for that 9m/mile and not 9.09.
Just finished my first marathon in 4:38:59, i will beat that next year.
thanks for this video TRE. I want ask how long are the long runs we are talking about? Thanks
Long runs for marathon training will get up to being somewhere between 15 and 20 miles, typically.
I broke 4 with a 3:58:13
Pace groups help a lot on race day
For training I broke it up into 2 month segments: 2 months base, 2 months 80% essy 20% intervals
2 months using strategic paces especially on my long runs such as: 3 slow, 3 Marathon pace , 3 Half Marathon pace, 3 Marathon pace, 3 slow. Also.. I would run for 10-12 miles easy then run another 4-6 at Marathon pace on tired legs.
I suggest getting about 4-6 half marathons run before doing a marathon.
heh... "running into a wall" is that a pun? because that'd be a great pun in this case :D lmao
Masterful!
hi
Would you advice the pace and length for the recovery between each 5-minute tempo run?
I love the short slow 😊runs. I don’t wanna run for 2 hours lol
I would like to see that free video
If I was to do a half marathon about 6-8 weeks before what pace should I be aiming for? MP or maybe a bit faster. I would have thought faster just not sure. Thanks
Could you send me the marathon training plan please?
hey there, head on over to www.therunexperience.com to check out our plans
Hello Nate! will you please show how to increase the lung capacity for maximum chest expansion?
check this out: ruclips.net/video/MiKeeassBJU/видео.html
I have a 8:30 mile but I gradually get slower as I go on
That's weird, most people get faster when the distance is longer
No they don't, they get slower
I’m looking forward to run a sub 3:30 marathon next time(3:54 last time)
Chris Rose I’d shoot for 3:45 first....
@@xnavyeod88 already did 3:37 on Athens Marathon which is one of the most difficult with an uphill section of 31 km and also i run a 1:33 half marathon so i think i can run a sub 3:15 at least on a flat route
God luck my friend...I did a 3:27 alone a month ago virtually... that’s my best so far
9 min/mile, that's insane!
One day it won't seem that way :)
You can do it, i started running like 5.5 mph and now 6.5 to 7mph, step by step, my Miami Half Marathon in 2h 7min, in 2016. Good luck
I'm 5ft tall and it's so possible..takes training and dedication but it's totally possible..
What is the meaning of sub 4?
Meaning your time to run a full marathon is under four hours.
@@TheRunExperience Is it a running lingo? Why they don't say how to Run a Marathon in under 4 hours?
I believe the easiest way to pronounce the pace is 5 minute 'k'. Hope it helps :)
Running a marathon in 33 days and so far i've only run 3 times (3.2mi, 5.2, and 4.0)..If i dont die and i end up making it i will make a video about it. Trying to watch as many videos (like this one) as i can to cram in some helpful techniques
NothingTo DoCrew died?
Well, he’s dead.
William Batson haha, well I didn’t die, but I did black out soon as I got home from the race. I’m going to make a video soon as all this rona stuff is done because I definitely learned a lot as a first timer and a lot of “how to” videos about running definitely miss a few important tips/tricks
@@NothingToDoCrew 😂
How many marathon do you think a person should have done before attempting this4 hour marathon
Definitely at least 1! Your first should be about finishing and then you get crazy about your times from there :)
I tried to download the free program but it won’t let me ,,, is any other way you guys can help? I’m about to start my program for a marathon and would like to go with yours
Hi there- here's the link to our Marathon Guide (therunexperience.com/marathon-guide-download) If you're looking for a full program to follow, you can check out our Marathon Training Program in our Training Club. Here's the free 7-day trial! (therunexperience.com/training-plans/)
Empirical System? Never heard of it.
David Diaz
1st Marathon in 2021
I did it once
I would like a marathon in less than 4 hours.
I’m 15 and my first is in December kinda nervous!!
Hank! Congrats on just signing up! Make sure you follow a plan (preferably one of ours) and be SUPER proactive with your mobility/cooldowns, and warmups and you'll be great!
Put my name and email but can't seem to receive the training plan.
I wonder how this pace of 5:38 min/km has been calculated. With this pace you'll finish a marathon in 03h 57min 43sec, with a margin of 137sec (or more than 3 seconds per kilometer). The mathematically correct pace to finish a marathon in just under 4 hours is 5:41 min/km. (I see that you wanted to show an easy to remember pace of 9 min/mile, but then 5:40 min/km would be a better figure.)
This is the training pace miles and basically if you can hit them in training it gives you the confidence to hit the real pace in the marathon.
Hi, guys. I would like to know, If someone could help to find some information about how I can schedule my training to obtain Sub 4hours, 42K
Start with this video!
Thank you you tube i my self am a you tube product premium
I'm training for my first marathon and I wanted to be under 4 hours.
Good luck with your training and race!
Good luck with it
Just dont fixate on the time too much
Ive run 10 marathons
My first was 4:32
Ive slowly dropped it down to a pb of 4:03
Do the training and good preparation
Start slowly and slowly increase your pace on race day
And remember nothing new on race day
No new shoes clothes hydration or nutrician
New sportswear can cause chaffing blisters etc and untested foods and liquids can play havoc with the stomach
Enjoy your first one and dont beat yourself up if you dont go sub 4
My goal for my first was initially sub 4 but i ended up with a nasty bout of bronchitis about 4 weeks prior to the race which really messed up my training so i changed my goal to sub 4:30 and missed it by 2 minutes
Didnt really bother me too much as after my sickness i was happy to be able to run it even at the slower pace
😂
Just realised uou posted this 1 year ago so you would have already run your event
Hope you did okay
👍
Run 30 mile runs at 9:30-10 minute pace. Run 16-22 miles at race pace for confidence. Speed work is not necessary. Long run is the most important run of the week ... not during the week.
Man, I don't know if I could do it in four hours. I just started running again about a year ago and I came in my 10K yesterday at 53 minutes. I don't know, I might just start some Tempo runs and working some sprints once a week. I'm 37 and don't really know what I should be running a 10K at to be honest.
Jesse!
Did my long run yesterday morning ( 5:30am ) and at mile 4 I thought I was gonna die. Pushed thru and finished my 9 miles, but completely spent and body is sore. Can the weather play a significant factor in this? I ask because I ran 10 miles for my long run and finished strong and was not sore the next day.
yes weather does VERY IMPORTANT, I ran a 18 mile run during a hot day and I was spent a few months after that I ran the L.A marathon and I finished in 4hrs 32min on a good sunny day not to hot and I felt a lot better that day
Did my first one yesterday by myself, got 4 hours and 1 minute😖if only I watched this video beforehand
Doobie 12 hey that is a incredible time.Considering I have not run a marathon yet but have done two half marathons my fastest one was 1 hour 50 minutes this January.
@@ismael1559 good luck man my word of advice would be to go 10 seconds slower per km than you think you can go, the last 10 km is torture
Take a drink every time they says actually or kinda.
I Run Long
Shit. I ran my first LA marathon in 3 hrs and 15 minutes. My bro tip go hard and don’t stop.
You're not trying in the marathon unless you feel like quitting after the first mile
Funny how he looks at her
How to run a sub 4 hour marathon and still be a little fat
Just glad Americans don't use Imperial time jk
Great advice but common lady hum bla bla bla hum bla bla hum hum
4hr isn't the goal, 3hrs is for a BQ
Why in hell is always interrupting her?! Stopped watching.
Does Holly even Run?
Does that girl even run????!!!
Swimbikeand Run! Qa
Thank you