Run a sub-4 hour marathon

Running a sub-four-hour marathon is not an easy undertaking. The average marathon time is around 4 hours 20 minutes, the median closer to five hours. To run under four hours requires a solid base of speed and endurance. It is just around the pace where most runners struggle and hit the wall.

Advice for a fast marathon

Pick a fast course
A flat course is ideal because hills reduce pace and energy levels
The temperature should be relatively cool
No wind
No huge crowds, if it a big marathon make sure you get to the front of your pen
Run an even pace, aim for a 3:50 finish time, i.e 8:46 min per mile, or 5.27 min per km, you need to build in 10 minutes to cater for the many things that could happen
If you have a different target you need to look at a different pace
GPS is mandatory because you need to run at this specific pace
Use your mid-week training runs to run at target marathon pace
Speedwork should be carried out at faster than marathon pace to work on base speed so you are comfortable running the pace
The long-run should be slow as easy (time on legs) nothing to do with pace, if you push the pace it will be less than optimal

Speed and endurance are two separate things if you try to combine both, i.e a long fast run, it just won’t work

You need to build in at least one-half marathon (@ week 15) at 4-hour marathon pace, I.e less than 2 hours.

What if I can’t run four hour pace yet?

If you are a slow runner and have run the first week of the plan and can’t keep up

Use the block method to increase speed, divide training runs into different intervals and occasional running - until you can consistently run at that pace (this might take several weeks (you will need to factor this in)

Only do the sub-four hour marathon plan when you can run at least 5K at a four-hour marathon pace if you feel burnt out at sub 30 minutes maybe the goal is too ambitious because the intensity will keep ramping up every single week and it will get harder and harder.

Come back to the four-hour marathon at a later stage.

Summary

Adopt a sub-4-hour training plan
If you can complete week 1, stick with the plan, if it is very, very easy you may want to increase the baseline pace.
If you can’t complete week1, use the block method then use the plan if still struggling think of less ambitious goals
Use a GPS watch
Pick a favorable course

15 June, 2020

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