Sub 4-00 marathon pace means you need to sustain 9:09 per mile or 5:41 per kilometer. I am glad you have made it here to rundreamachieve.com. I have run 2:19:35 for the marathon. So, do understand the complexities of this event and what need to be done in order to hold pace over 26.2 miles. One of the biggest mistakes I see runners make is running too many of their miles too slow.
Of course, you will definitely build endurance running slow. You definitely need to focus on easy running especially on recovery days. The reason being is there is only so many times you can push the body hard anaerobically. So, what you don't want is a diminished return on your time investment. You will spend a great deal of time and energy preparing for your marathon. It is imperative that you train smart and not necessarily just hard.
Sub 4 Hour Marathon Pace
The best marathoners are not always the hardest workers. Do the hardest working athletes always get the results they are seeking? Not always. Why is that? Well, high mileage by itself is not a guarantee you will sustain 4-15 marathon pace. What percentage of your weekly volume are you practicing running at or below 9:09 mile or 5:41 kilometer pace? The best middle to long distance runners run around 40 percent of their weekly mileage at or below their goal marathon race paces.
So, there is a legitimate reason why these athletes make it look so easy. A common mistake is simply running too many of your miles or kilometers too slow. You have to plan accordingly. In addition, pace properly in your race so that you slow down less than your competition. Also, you want to start varying the paces of your long runs. I was able to lower my marathon PB from 2:43:36 to 2:19:35 using this method. Remember, you always want to alternate a faster, varied pace long run followed the next week by an easy, relaxed long run.
LEARN MORE ABOUT OUR TRAINING PLANSWhat Pace is a 4 HR Marathon?
4-00 marathon pace comes out to 9:09 per mile for 26.2 miles. Are you outside of the united States of America and follow the metric system? You will need to sustain 5 minutes and 41 seconds per kilometer for 42.2 kilometers to run a 3:59:59. You don't want to do long, slow easy runs every single weekend. A big mistake runners make is running too many miles or kilometers each week too slow.
Remember, your goal is to sustain sub 4-00 marathon pace more effectively than your competition. So, in order to do that you have to pay attention to how you are setting up your training. You should check out the resources located here at rundreamachieve.com by clicking on any of the green buttons.
Speed development is also critical. I emphasize to the athletes I coach online here to do 1, vo2 max workout per week. Your vo2 max is your maximum oxygen uptake. It is running at speeds that are so fast you can't clear lactic acid faster than it is building up. These types of workouts will help get your marathon race pace to feel more manageable and less demanding.
Is 4 Hours a Good Marathon Time?
Yes, a marathon under 4 hours is a highly competitive time and one that should be respected. Again, the key to sustaining goal marathon race pace effectively is improving your body's lactate tolerance. So, you have to spend adequate time training at, near and far below sub 4-00 marathon pace.
I also created a course for runners seeking to break the 4 hour marathon barrier called the Sub 4 Hour Marathon Mastery Course you may want to check out.
How Difficult is Sub 4 Hour Marathon?
Yes, a marathon time of 3:59:59 or faster is a very competitive time. One that many runners around the world are seeking to achieve. I have created 8, 12 and 16-week training plans ranging in distance from the mile all the way to the 50k distance here at rundreamachieve.com. In addition, have also created running courses designed for athletes just like you who are seeking success.
Investing in ones' personal development is one effective way to make it to the next level in our sport. I, too, invested thousands of dollars myself to become the best athlete I could be. I was very fortunate to have been coached and/or mentored by 3 of the world's top distance running coaches. The three were Jack Hazen, Lisa Rainsberger (1985 Boston Marathon champion) and Dr. Joe Vigil.
It helps to study what the best runners and coaches do to be successful. Also, to duplicate their work habits so that you get similar results.
CHECK OUT OUR RUNNING COURSESHow Do You Run a Sub 4 Marathon?
Spend 3 to 4 weeks running easy, aerobic base mileage first. The reason is you want to strengthen your body's ligaments, tendons and muscles. Of course, you can do strides 2 to 3 times per week while you are building your foundational mileage. Strides are short, 50 to 100 meter sprints that help you focus on acceleration and your form. The great thing about doing strides is they are too short to build up any legitimate lactic acid. So, you can develop some of your speed even while building your fitness.
Running a marathon under 4 hours 15 minutes means you need to hold under 9:09 mile or 5:41 kilometer pace. So, you have to get that 4-00 marathon pace to feel more like a tempo run rather than an all-out effort. I believe a focus on doing longer tempo runs also will help you greatly.
The reason being is you are spending longer durations at your anaerobic threshold. A common mistake runners make is doing short tempo runs. Of course, a short tempo run will still give you a huge physiological boost. That being said, we are talking about the marathon here, not the 5K.
Closing Thoughts
So, focus on choosing a 8, 12 or 16-week build up for your marathon. I have built the training plans to fit into each athletes goals including the 4:15 marathon barrier. In fact, you will be doing the exact same types of workouts I was doing to run 2:19:35 for the marathon.
Of course, your workout paces will vary compared to mind. That being said, the workouts will be set up in such a way as to ensure you get 4-00 marathon pace to feel easier.
Definitely check out and subscribe to the RunDreamAchieve YouTube channel. I create new videos there each week to help runners of all capabilities get the very best results. There are many resources here for you including monthly coaching, if interested.
