Are you ready to take on one of the ultimate challenges in the running world?
Breaking the four-hour marathon barrier is like climbing Mount Everest – it’s daunting, exhilarating, and requires a combination of physical and mental strength. But fear not, my fellow runners, for I have some insider tips and tricks to help you conquer this feat.
Imagine the feeling of crossing that finish line, the crowds cheering you on, the adrenaline pumping through your veins. It’s a moment of pure triumph and accomplishment. And it’s within your reach.
But first, let’s start with the basics. What is the proper marathon pace strategy? How can you get comfortable at this marathon pace? And most importantly, how can you train effectively to achieve your sub-4 marathon goal?
In this article, I’ll be sharing my personal experiences and training tactics that have helped me and countless other runners break the elusive four-hour mark. I’ll delve into everything from pacing strategies to training schedules, and I’ll share with you the secret ingredients to make sure you’re ready to tackle this challenge head-on.
So, are you ready to push yourself to the limit, to challenge yourself?
Before You Start Training For A Sub-4 Marathon Pace
Before diving into the sub-4-hour marathon training plan, it’s important to note that this is not for the faint of heart. This is not a couch-to-marathon plan; it’s designed for runners who have already experienced training for a marathon and are ready to up their game.
To qualify for this training plan, you need to have some running experience under your belt. You should already be running at least 20 miles per week and be able to run for 90 minutes non-stop. It’s also crucial to have at least one year of solid training, as well as a sub-1:50 half marathon and a sub-50:00 10K time.
Not sure?
Do a 10K run test and see.
At the very least, you should be able to run a 10K in 55 minutes before you start the plan.
Once you meet these requirements, you’re ready to start tackling the beast that is the 26.2-mile race. With dedication, persistence, and a bit of grit, you can break the four-hour barrier and become one of the elite marathoners who can finish in less than four hours.
The Sub 4-Hour Marathon Pace Training Plan
Running a marathon at a sub-four-hour pace is no small feat.
To complete a marathon in exactly four hours, you’ll need to maintain a pace of 9:09 per mile. This may feel like walking a tightrope over a vast chasm – one misstep, and you could fall short of your goal. But with the right training plan, the right mindset, and the right support, you can cross that finish line with time to spare.
How Many Months To Train For A Four-hour Marathon Pace
Typical marathon training plans take roughly 16-20 weeks to complete. But this plan is different – it’s around four months of intense training that will push you to your limits and help you reach your full potential.
The first week is crucial. You’ll start with over 20 miles, so make sure you’ve spent enough time building your mileage up to that point. If you’re not quite there yet, don’t worry. You can find resources to help you get there below. (And if you’re a beginner, check out my couch to marathon plan – just don’t expect to run a sub-4-hour marathon on your first try!)
The Training Plan
Training for a marathon in under four hours requires serious commitment – you’ll need to train 4-5 days a week, every week, rain or shine. But with each passing day, you’ll feel yourself getting stronger and more confident.
Throughout the plan, you’ll be doing steady runs, easy runs, speedwork, and long runs, as well as non-running exercises that will help improve your endurance and speed without adding too much stress to your body. You’ll also be doing some form of cross-training on your easy days and non-running days, such as swimming, cycling, or yoga.
But first things first, let’s break down the main running workouts that make up this training plan.
Easy Runs
There’s nothing glamorous about an easy run. It’s like brushing your teeth – not particularly exciting, but essential for maintaining good health. These runs allow your body to recover while keeping you moving forward.
During easy runs, you should maintain a comfortable and easy pace – around 60-65% of your maximum effort. You should be able to hold a conversation without trouble. Try reciting the pledge of allegiance out loud. If you can’t do it without getting too winded, you’re going too fast. And don’t worry about your pace – slow and steady wins the race!
Steady Runs
Steady runs are essential to build up your stamina and endurance. These runs are like the bread of a sandwich. They might not be the most exciting part, but they hold everything together. Start slow, and don’t worry if you can’t keep up with your pace in the beginning.
Speed Work
Although marathon training is basically aerobic training, speed work is also important.
Speedwork it’s key because it pushes you out of your comfort zones which forces you to run more efficiently.
The training can take various forms, from Fartlek, interval training to tempo runs and hill reps. The best form of speedwork for serious marathoners is interval training which consists of a combination of running fast and slow.
When you do an interval workout, you set a precise rest period between speed intervals. These intervals could be 400-meter reps, one-mile reps, or a mix of different distances. Choose what works for you.
For example, you run close to maximum power for one minute, then recover with an easy jog for two minutes. Repeat eight times.
According to my experience, doing one-mile repeats is one of the best training strategies for running a faster marathon. That’s why the below plan has one session every other week or so.
For the first few sessions, start with no more than three reps, then slowly work your way up to six repeats.
These one-mile reps should be run at least 10 to 20 seconds faster than your goal marathon pace. Remember to recover fully in between intervals.
Additional Resource – Here’s your guide to beginner running pace
Tempo Training
Tempo training has a lot to offer. It train your body to keep speed over distance by improving your anaerobic threshold, which is key for running faster.
To perform a tempo run, begin with 5-10 minutes of easy running, then gradually increase your speed for 15 to 20 minutes of running until your reach your 10K pace. The pace should feel unsustainable. Your perceived exertion level should be at least a seven or eight on a scale of 1 to 10. The perfect tempo pace is one in which you can barely talk at all. This is roughly your 5K pace.
Once you peak, spend the last 5-10 minutes cooling down.
Additional resource – Can you run a marathon on keto
Long Runs
Long runs are the bread and butter of endurance training. These consist of slow and easy distance runs that will build your endurance.
The most important session of marathon training should be performed at a mostly easy and conversational pace—or about 60 to 70 percent effort level—one in which you can recite the pledge of allegiance with ease. The ideal long-run pace is roughly 30 seconds to one minute per mile slower than your goal pace.
Cross-Training
Cross-training is any type of non-running workout that helps improve endurance and strength.
Some of the best options for runners include:
- Swimming
- Biking
- Strength training
- Rowing
- Yoga
As long as the activity is low impact and doesn’t stress your body the same way that running does, you’re good to go. Cross-training should complement your training efforts instead of compromising them.
Additional Tips
Training is just one piece of the puzzle. You also need to back up your miles wither other strategies, such as:
Nutrition and Hydration
In addition to training, proper nutrition and hydration are crucial for breaking the four-hour marathon barrier.
To fuel your body for peak performance, focus on consuming a balanced diet rich in complex carbohydrates, lean protein, and healthy fats.
Make sure to drink plenty of water and electrolyte-rich fluids before, during, and after your training runs and on race day. Experiment with different energy gels and drinks to find what works best for your body.
Mental Training
Running a marathon is as much a mental challenge as it is a physical one. To prepare yourself mentally for the demands of the race, incorporate visualization and positive self-talk into your training regimen.
Imagine yourself crossing the finish line with a sub-four-hour time and focus on the feelings of accomplishment and pride that come with that achievement. Use positive affirmations to boost your confidence and remind yourself of your goals.
Rest and Recovery
Rest and recovery are just as important as training when it comes to breaking the four-hour marathon barrier.
Make sure to get adequate sleep each night and schedule rest days into your training plan. Incorporate active recovery activities such as foam rolling, stretching, and massage to reduce muscle soreness and prevent injury.
Accountability and Support
Breaking the four-hour marathon barrier is a challenging goal, but you don’t have to do it alone. Seek out support from friends, family, and fellow runners who can provide encouragement and accountability throughout your training journey.
Consider joining a running club or hiring a coach to help you stay on track and provide guidance on proper training techniques.
Race Day Strategy
To maximize your chances of breaking the four-hour marathon barrier, it’s important to have a solid race day strategy.
Start conservatively and focus on maintaining a steady pace throughout the race. Don’t get caught up in the excitement of the starting line and start too fast.
Fuel and hydrate appropriately, and use mental techniques such as visualization and positive self-talk to stay motivated and focused. And most importantly, enjoy the experience and savor the sense of accomplishment that comes with crossing the finish line.
The Actual Four-Hour Marathon Training Plan
Without further ado, here’s the weekly breakdown of a proper sub-4 marathon training plan.
Week – 1 (20 miles)
- Monday – Run 3 Miles at a steady pace
- Tuesday – Rest or Cross-Train
- Wednesday – Run 5 Miles at a steady pace
- Thursday – Speed: 3 X 1-mile reps.
- Friday– Rest or Cross-Train
- Saturday – Run 10 miles at an easy pace
- Sunday – Rest or Cross-Train
Week – 2 (22 miles)
- Monday – Run 4 Miles at a steady pace
- Tuesday– Rest or Cross-Train
- Wednesday – Run 5 Miles at a steady pace
- Thursday – Speed: 8 X 400-meter
- Friday– Rest or Cross-Train
- Saturday– Run 11 miles at an easy pace
- Sunday– Rest or Cross-Train
Week – 3 (25 miles)
- Monday—Run 5 Miles at a steady pace
- Tuesday—Run 2 Miles at a steady pace
- Wednesday—Run 5 Miles at a steady pace
- Thursday – Speed: 4 X 1-mile
- Friday– Rest or Cross-Train
- Saturday– Run 12 miles at an easy pace
- Sunday– Rest or Cross-Train
Week – 4 (27 miles)
- Monday—Run 4 Miles at a steady pace
- Tuesday—Run 3 Miles at a steady pace
- Wednesday—Run 5 Miles at a steady pace
- Thursday – 10 X 400-meters
- Friday– Rest or Cross-Train
- Saturday– Run 13 miles at an easy pace
- Sunday– Rest or Cross-Train
Week – 5 (30 miles)
- Monday—Run 7 Miles at a steady pace
- Tuesday—Run 2 Miles at an easy pace
- Wednesday—Run 6 Miles at a steady pace
- Thursday – One-mile jog, then three miles, or 30 mins, fartlek, then one-mile jog
- Friday– Rest or Cross-Train
- Saturday– Run 15 miles at an easy pace
- Sunday– Rest or Cross-Train
Week – 6 (32 miles)
- Monday—Run 7 Miles at a steady pace
- Tuesday—Run 3 Miles at an easy pace
- Wednesday—Run 7 Miles at a steady pace
- Thursday – 4 X 1-mile
- Friday– Rest or Cross-Train
- Saturday– Run 15 miles at an easy pace
- Sunday– Rest or Cross-Train
Week – 7 (36 miles)
- Monday—Run 7 Miles at a steady pace
- Tuesday—Run 3 Miles at an easy pace
- Wednesday—Run 7 Miles at a steady pace
- Thursday – 10 X 400-meter
- Friday– Rest or Cross-Train
- Saturday – Run 17 Miles at a conversational pace
- Sunday– Rest or Cross-Train
Week – 8 (25 miles)
- Monday—Run 5 Miles at a steady pace
- Tuesday – Rest or cross-train
- Wednesday—Run 4 Miles at a steady pace
- Thursday – One-mile jog, 30 mins fartlek, one-mile jog
- Friday– Rest or Cross-Train
- Saturday— Run 10 Miles at a conversational pace
- Sunday– Rest
Week – 9 (40)
- Monday—Run 5 Miles at a steady pace
- Tuesday —Run 3 Miles at an easy pace
- Wednesday—Run 7 Miles at a steady pace
- Thursday – 6 X 1-mile reps
- Friday– Rest or Cross-Train
- Saturday- Run 17 Miles at a conversational pace
- Sunday– Rest or Cross-Train
Week – 10 (40 miles)
- Monday—Run 7 Miles at a steady pace
- Tuesday—Run 2 Miles at an easy pace
- Wednesday—Run 6 Miles at a steady pace
- Thursday—10 X 400-meter
- Friday– Rest or Cross-Train
- Saturday— Run 17 Miles at a conversational pace
- Sunday– Rest or Cross-Train
Week – 11 (44 miles)
- Monday—Run 7 Miles at a steady pace
- Tuesday—Run 3 Miles at an easy pace
- Wednesday—Run 6 Miles at a steady pace
- Thursday – 6 X 1-Mile
- Friday– Rest or Cross-Train
- Saturday— Run 18 Miles at a conversational pace
- Sunday– Rest or Cross-Train
Week – 12 (44 miles)
- Monday—Run 5 Miles at a steady pace
- Tuesday—Run 3 Miles at an easy pace
- Wednesday—Run 5 Miles at a steady pace
- Thursday – One-mile jog, 40 minutes fartlek, then one-mile jog.
- Friday– Rest or Cross-Train
- Saturday— Run 20 Miles at a conversational pace
- Sunday– Rest or Cross-Train
Week – 13 (44 miles)
- Monday—Run 7 Miles at a steady pace
- Tuesday– Run 2 easy miles
- Wednesday—Run 8 Miles at a steady pace
- Thursday – Run 5 easy miles
- Friday– Rest or Cross-Train
- Saturday— Run 20 Miles at a conversational pace
- Sunday– Rest or Cross-Train
Week – 14 (40 miles)
- Monday—Run 5 Miles at a steady pace
- Tuesday – Run 3 easy miles
- Wednesday—Run 4 Miles at a steady pace
- Thursday – 6 X One-mile
- Friday– Rest or Cross-Train
- Saturday— Run 20 Miles at a conversational pace
- Sunday– Rest or Cross-Train
Week – 15 (30 miles)
- Monday—Run 5 Miles at a steady pace
- Tuesday—Rest or cross-train
- Wednesday—Run 5 Miles at a steady pace
- Thursday—Run 6 Miles at a steady pace
- Friday– Rest or Cross-Train
- Saturday— Run 12 Miles at a conversational pace
- Sunday– Rest or Cross-Train
Week – 16 (Race week)
- Monday—Rest
- Tuesday—Run 5 Miles at a steady pace
- Wednesday—Rest
- Thursday—Run 4 Miles at a steady pace
- Friday– Rest
- Saturday– Rest
- Sunday– Race day.
Additional resources:
Guide to Marathon Des Sables
How to qualify for the Boston Marathon
Four-Hour Marathon Training Plan – The Conclusion
There you have it. If you’re serious about achieving your sub 4 hour marathon pace, then Congratulations on taking the first step towards achieving your sub-4 hour marathon goal! The training plan outlined in this article is designed to help you build the endurance, strength, and mental toughness needed to cross the finish line with confidence and pride.
But remember, training for a marathon requires dedication, hard work, and perseverance. It’s not just about the physical training but also about mental preparation, nutrition, and recovery. You’ll face challenges and setbacks, but with determination and discipline, you can overcome them all.
I’m here to support you on your journey, so if you have any questions or concerns, please don’t hesitate to leave a comment below. I’d be happy to help in any way I can.
As you embark on this journey, remember to stay motivated, stay focused, and keep pushing yourself towards your goal. Your efforts will pay off when you cross that finish line and achieve your sub-4 hour marathon.
Thank you for taking the time to read this article and I wish you the best of luck in your training. Keep running strong and never give up on your dreams!