Nathan Pennington Running in The Distance

Sub 4 Hour Marathon Pace MASTERY Tips

Are you seeking more tips about the sub 4 hour marathon pace? If so, welcome to I started this website 10 years ago in 2011 to help runners just like you. I hold a PR of 2:19:35 for the marathon so I know how competitive a sub 4 hour marathon is. Remember, pace sustainment is the end goal. How can you get from the start line to the finish line as efficiently as possible? More importantly, slow down less than your competitors. A sub 4 hour marathon is 9:09 per mile or 5:41 per kilometer.

I created a course called the 4 hour marathon pace mastery course to help athletes work smarter. A lot of athletes think that running more volume is the answer. In addition, others think that more speed work is what is needed. Perhaps, it is a bit of both. I will say that you need to train at, near and far below your goal marathon race pace. Furthermore, I recommend doing 1, vo2max workout per week, longer tempo runs and focusing on the long run.

4 Hour Marathon Strategy

There are runners all over the world trying to run a 4hr marathon. Of course, there are athletes all around the world who can run a percentage of the event at sub 4 hour marathon. My goal is to ensure more of you break this barrier. A four hour marathon is a very competitive time and only a small percentage of the world population can achieve this type of time each year. The trick is to utilize what you have much more of and that is fat storage. In addition, to conserve what you have far less of, carbohydrates.

A big reason why athletes miss breaking the 4 hour marathon is improper pacing early in the race. In addition, they simply have not trained adequately well below four hour marathon pace in training. Also, they are not ingesting enough fluids and calories within the race. I go quite in depth about this in the sub 4 hour marathon pace mastery course. Click the link below if you'd like to learn more about this course.


How Do You Complete a Marathon under 4 Hours?

The athlete who breaks 4 hours is not necessarily the hardest worker. It is the smartest and most well-prepared athlete that does it. It is not a question of if you can do this but when. So, how quickly you do it will depend on how coachable you are. How to run under a 4 hour marathon depends on proper anaerobic training coupled with sufficient aerobic work as well. The problem I have seen over the years is runners are still running too fast on easy days. In addition, they are not training fast enough on their hard days.

So, to run 3:59:59 or faster for the marathon you need a proper balance of both. I also have training plans here at They are not as in-depth as the running courses but can still help. The courses include numerous training tutorials where I coach you one one one. The training plans are 16 weeks in length and come in powerpoint PDF format. So, you bypass having to guess what workouts you need to be doing in order to get sub 4 hour marathon pace to feel less aggressive. In addition, we focus on a 10-day rather than a 3 week taper. The taper phase of training is very important as well.

What Pace is 4 hour Marathon?

Sub 4 hour marathon pace is 9:09 per mile or 5:41 per kilometer. Of course, this means you need to sustain that pace for 26.2 miles or 42.2 kilometers with no breaks. So, we need to ensure we get you doing the right workouts. In addition, at the sufficient intensities to get that pace to feel less demanding. Yes, it is going to hurt no matter how fit you are in the race. That being said, it is normal to be in pain the last 5 kilometers of a marathon. What is not normal is to feel out of gas in the first 5 kilometers of the race.

So, my goal with the training plans and running courses here is to get athletes such as yourself to work smarter rather than harder. We all know how to work hard. The hardest working athletes don't always break the 4 hour marathon barrier. I know how frustrating it can be when you sustain pace for a portion but not all of your race. You are on pace for 32 kilometers but slow to a jog in the last 10 kilometers. I, too, have been there. What I teach in my course and training plans is what eventually got me to run 2:19:35 for the distance. No, it didn't happen overnight. The good thing is you can bypass the mistakes many runners make and study what the top athletes do.

Closing Thoughts

I haven't event scratched the surface here but know you can hold sub 4 hour marathon pace more effectively. The key is emulating what the best marathoners do and duplicate their work habits. The fact you haven't broken the barrier yet just means you have to fix a few of the leaks in your training. Again, it isn't a matter of if but when you break the barrier. My hope is that you will invest in yourself and study what I teach. Click the button below to learn more about the 4 hour marathon mastery course. Remember, we also have a 4 hour marathon training plan available here as well.

Please keep me posted on your progress at the RunDreamAchieve YouTube channel. I am absolutely certain you can run well below 4 hours for the marathon. I'm looking forward to hearing about your 3:59:59 performance or faster.