How To Run A Marathon in 4 hours 30 Minutes

Are you focused on learning how to run a marathon in 4 hours 30 minutes? You have come to the right website. My goal is to help you to start using leverage rather than having to work harder.

how to run a marathon in 4 hours 30 minutes

Working hard is important, using leverage is even better. What do I mean? Do you know the difference between linear and residual income? The employee who works for linear income has to keep showing up for it. The moment they stop working is the moment the paycheck stops coming in.

That is not leverage. The entrepreneur building a piece of online or offline real estate that is working for him or her while she sleeps is leverage. Income that continues to come in whether you work or not defines residual income.

There is a massive difference between interest versus commitment. Which one are you? The most common mistake all marathoners make is thinking more mileage is what is needed to run a marathon in 4 hours 30 minutes.

What is more important is the quality of the miles you are putting in on a daily and weekly basis. The smartest runners are those that are breaking the 4 hour 30 minute marathon barrier.

4 Hour 30 Minute Marathon Strategy

As mentioned above you want to train like the entrepreneur. That being said, you want to have the hunger of the employee working for linear income. The latter knows if he or she does not show up he or she does not get paid.

Motivation can go a long way but you have to have both work ethic and use leverage. Big results come from proper planning. A 4 hour 30 minute marathon means you need to average 10 minutes and 18 seconds per mile for 26.2 miles.

Which long run do you think will better prepare you for this goal?

20 miler at 12 minutes and 15 seconds per mile

4 mile warm-up, 14 miles at 10:35 per mile, 2 mile cool-down

If you chose the second option your head is in the right spot.

The long run is the most important workout I did preparing for marathons. Furthermore, alternating the paces of those long runs helped me to go from a personal best of 2:43:36 to 2:19:35.

Top Recommendations To Run Faster

  • alternating one faster long run one weekend with a recovery long run the next
  • conducting your long runs at 160 beats per minute or 85 percent of your max heart rate
  • emphasis on quality mileage over quantity
  • purchase the Sub 4 Hour Marathon Pro course
  • Train far below 10:18 mile pace often (make marathon goal race pace feel easy)
  • Practice fluid intake in training (get used to drinking more rather than sipping)
  • Get on the track and practice running intervals around 8 minute mile pace
  • Do 3-mile repetitions on the road at 9:18 mile pace
  • Run slow when you need to recover (the best marathoners do)

The reason behind some of these tips is improving your lactate tolerance. The problem isn’t that you don’t have the talent to run a 4 hour 30 minute marathon. You need to spend more time running at, near and far below 10:18 mile pace.

A 20 miler run at 12:20 per mile does not prepare the athlete to race 26.2 miles at 10:18 pace.

I’ve always believed that long, slow running creates long, slow runners – Sebastian Coe, former world record holder for the 800m and 3:47 miler

Again, work smarter rather than harder. What makes the entrepreneur earning income while they sleep different then the employee who has to keep showing up on a daily basis in order to get paid? One is using leverage and the other is not. One has created a system where they have a vehicle working for them where the other does not.

Do you know what the biggest difference is? One is using a system the masses are not paying attention to. Your job as a marathoner is to train in such a way to get better results with less work.

The Sub 4 Hour Marathon Pro Method

I created the sub 4 hour marathon pro course to help athletes break this barrier. A 4 hour and 30 minute marathoner can become a sub 4 hour marathon specialist.

The course provides insight on the exact steps marathoners need to take to hold 9:09 per mile pace for 26.2 miles. Can the same strategies and tips I share in this course work for the athlete currently seeking to hold 10:18 per mile? Absolutely.

The same principles I followed to break the 2 hour 20 minute marathon barrier I teach within this course. The hardest working marathoner doesn’t always get the best results. I have found that the athlete working specifically to get marathon race pace to feel manageable is the most dangerous.

How to run a marathon in 4 hours 30 minutes comes down to pace sustainment.

Nutrition Strategy and Tips

There are a few additional tips I want to share that have helped me in my own marathon preparation.

Glutathione is the body’s master antioxidant and 9 times out of 10 most marathoners have never heard of it. Our cell’s oxygen carrying capacity is absolutely critical to marathon success.

Below are just a few of the many diseases and illnesses (including fatigue) attributed to low glutathione levels. So, running a marathon in 4 hours 30 minutes is also about proper nutrition. Hopefully this article has provides some insight that will help you take your marathoning to the next level.

If you want to get under the 4 hour 30 minute marathon barrier I highly recommend investing in the 4 hour marathon pro course. Click the link below to learn more.

I’m Ready To Take My Marathon To The Next Level

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