Breaking 4 hours in a marathon is a sought-after aim for a lot of marathoners. Whereas this would possibly appear to be a tough ending time, it’s undoubtedly potential with coaching plan.
Regardless of the place you at the moment are, a sub 4-hour marathon is inside your attain! However we have now to warn you – it received’t be straightforward. You’ll must dedicate wherever from 12 to 16 weeks of coaching and stick constantly to the plan. However getting a 3 in your marathon time is achievable for those who do!
Hold studying and learn to construction your coaching plan to smash your marathon in below 4 hours.
What’s a Sub 4-Hour Marathon Tempo?
To cross the end line in 4 hours, you’d want to take care of a 9-minute-per-mile tempo all through the race. That is equal to a 5:41 per kilometer tempo.
Technically, 9:09 is your aim tempo for those who run 26.2 miles, however due to turns and crowds, you’ll probably run a little bit longer than 26.2 over the total course.
The official race distance is measured on the shortest potential route, known as the tangent. This implies you run as shut as potential to the race obstacles and thru turns. However most runners run barely wider on bends, including a brief further distance to each nook. Plus, you’ll probably be weaving from one aspect of the road to the opposite as you dodge different runners, including a little bit extra mileage.
For that reason, it’s best and most correct to spherical all the way down to a 9-minute-mile and make that your marathon aim tempo.
How Lengthy Does It Take to Prepare for a Sub 4-Hour Marathon?
It may possibly take between 12 and 26 weeks to coach for a sub-4-hour marathon, relying on a variety of things, together with your health stage, working expertise, and the way a lot time it’s a must to dedicate to coaching each week.
Most runners who aren’t full newcomers can prepare for this time in 12 to 16 weeks.
What to Contemplate Earlier than Coaching for a Sub 4-Hour Marathon
Right here are some things you could know earlier than deciding if working a sub 4-hour marathon is for you.
Stage of Expertise
New to Operating
In the event you’re fully new to working, there’s nothing unsuitable with aiming for a marathon in 4 hours or much less. However you could settle for that it’s prone to take longer to coach. Your physique will want further time to adapt to construct power and stamina.
Novice Runner
In the event you’ve already run just a few races, you’re off to begin. Your physique is already accustomed to working, so it’s best to be capable of minimize just a few weeks off your sub 4-hour marathon coaching schedule.
Present Health Stage
Your coaching plan will probably be dictated by how suit you at present are. Put together to make changes on this.
Common Weekly Mileage
In the event you’re already working 20+ miles per week, it’s an awesome basis. In the event you’re working often however not reaching that type of mileage, it’s possible you’ll must work your manner as much as the next mileage earlier than you take into account working a marathon.
Common Mile Tempo Throughout Final Race
In the event you’ve acquired some races behind you, it’s best to know your common mile tempo. Evaluate this to the 9 minutes per mile wanted to run a sub-4 marathon.
You need to use that as a gauge to find out how shut you’re to being prepared. You can too plug this time into an on-line calculator like Strava’s, to get a good suggestion of for those who’re near the 4-hour mark.
Time Dedication
Coaching for a marathon can’t be rushed. Speeding by means of coaching locations extra pressure in your physique (and thoughts), so earlier than you begin, be sure you’ve acquired the time—each sufficient time per day to run and sufficient time to coach absolutely earlier than your race.
You will have to shuffle some commitments or put some issues on the again burner for just a few months whilst you prepare. It’s essential be all in if you would like your coaching to achieve success, so guarantee you’ve the time to dedicate to it.
Race Choice
Select a race that offers you adequate time to coach. You might need nice ambitions of working a selected race, but when it’s arising in lower than 12 weeks, it’s not a sensible aim.
Contemplate additionally that climate circumstances and the course itself can influence your race. Scorching climate will gradual you down, particularly for those who did most of your coaching in a cool place. A hilly course with a lot of turns will even make you run slower.
So choose your race rigorously, or wait till you’re near the tip of your coaching earlier than selecting one.
How you can Prepare for a Sub 4-Hour Marathon Tempo
As we talked about, you want a well-structured coaching plan. Our beneficial coaching plan to get you to a sub 4-hour marathon tempo is 16 weeks, which must be sufficient time for newcomers and intermediate runners to construct up their base and enhance.
It’s cut up into 4 phases, every constructing on the earlier one to extend your power and endurance and enhance your pace. The ultimate week features a taper, so by race day, you’ll be rested and prepared.
Any good coaching plan ought to embody 5 several types of runs. Every one has a objective:
- Simple/Restoration Runs: Gradual, regular, and capable of converse. Intention for 70 to 75 p.c of your most coronary heart charge.
- Race Tempo Runs: Matching your 9-minute-per-mile race tempo for the total run.
- Tempo Runs: 15 to 30 seconds quicker per mile than your race tempo, normally shorter in distance.
- Speedwork: Helps to construct endurance and power.
- Lengthy Runs: Invaluable for build up your mileage. 20 to 40 seconds slower than race tempo.
Base Constructing (Week 1 to 4)
Within the first four-week block, your aim is to construct up your mileage and endurance. It would really feel a little bit monotonous, however it’s important for constructing a basis. New runners ought to goal for 20 to 30 miles per week, and intermediates can goal for 30 to 40 miles per week.
On this block, you’ll improve your distance by 10 to fifteen p.c every week, which permits your physique sufficient time to regulate to the extra mileage with out rising your threat of harm.
Your fourth week must be a restoration week, throughout which you cut back your mileage to about 60% and proceed to coach at full depth. Don’t skip this—it’s a significant a part of correctly build up your working base.
Coaching Breakdown
Each coaching plan will range, however it is a tough thought of how weeks 1 to 4 will probably be structured:
- Simple Runs: 3 to 4 every week, 3 to six miles every.
- Lengthy Run: 1 per week, begin with 8 miles and improve by 1 every week.
- Cross-Coaching: 1 day per week, non-running cardio or power coaching.
- Relaxation Days: 1 to 2 full relaxation days per week.
Energy and Velocity (Week 5 to eight)
This week is about slowly constructing on the inspiration you’ve laid. You may cease your cross-training since you’ve acquired a hill run this week, which is a power exercise by itself!
Don’t neglect to have your restoration week throughout week 8. Scale back your mileage to about 60% and proceed working at full depth.
Coaching Breakdown
- Simple Runs: 3 every week, 4 to six miles every.
- Lengthy Run: Hold rising by 1 to 2 miles every week.
- Speedwork: 1 day per week (tempo run or intervals).
- Hill Run: 1 day per week.
- Relaxation Days: 1 full relaxation day per week.
Constructing Endurance (Weeks 9 to 12)
By now, your physique will probably be getting fairly used to the mileage. Your power could have elevated, and these weeks will probably be about constructing endurance. You’ll nonetheless want a restoration week in week 12.
Coaching Breakdown
- Simple Runs: 3 every week, 4 to six miles every.
- Lengthy Run: Cap your long term at 20 to 22 miles.
- Race Tempo Runs: 1 day per week, begin with 4 miles.
- Cross-Coaching: 1 day (or an additional relaxation day).
- Relaxation Days: 1 to 2 relaxation days per week.
Taper and Race Preparation (Weeks 13 to 16)
This week is about taking your foot off the pedal and giving your physique extra time to recuperate earlier than your huge race. You’ve labored arduous, however follow the plan this week and also you’ll run one of the best race potential.
Coaching Breakdown
Every week, cut back your whole mileage by 20 to 30 p.c. This implies lowering every run by 20 to 30 p.c—for instance, a 10-mile run would turn out to be an 8-mile run, a 5-mile run would turn out to be a 4-mile run, and so forth.
Then, the next week, the 8 mile run would turn out to be a 6.5-mile run, and the identical with each different run. The depth of your runs must be the identical, solely the space ought to change.
Race Technique and Pacing
As soon as the large day is right here, pacing will probably be a very powerful factor to recollect all through your marathon. Right here’s easy methods to have one of the best run and perhaps even rating a PR!
Pacing
You’ll want to take care of your 9-minute per-mile tempo all through the race to cross the road in below 4 hours, however it’s completely potential—you’ve skilled for this!
The most important mistake to keep away from right here is beginning too quick. It may be a straightforward error, particularly when the group is buzzing and adrenaline is working excessive.
Do your greatest to start out at your aim tempo—for those who get forward of your self, you’ll probably fatigue too quickly and be unable to complete sturdy.
The simplest strategy to keep on observe together with your pacing is to separate the race into segments and work out your time for every section. For instance, you’ll be able to cut up it into 5 sections of 5 miles and the ultimate push of 1.2 miles.
You may then set “cut up occasions” to attain so you already know after every part for those who’re on tempo or if you could pace up or decelerate.
Vitamin and Hydration
Plan your diet and hydration. You must have had carb-rich meal about 2 hours earlier than the race, and also you’ll must have your first mid-race gasoline at round 45 minutes to an hour in.
You may carry your water and gasoline if you wish to. However there’ll probably be help stations all through the marathon, so it’s best to be capable of seize water and a gel, bar, or fruit at numerous factors all through the race.
Don’t skip them—even when it’s just a few sips and a small chew. Your physique wants each meals and water to carry out at its greatest, and being depleted in both one will begin to gradual you down.
Psychological Preparation
You’ve completed the bodily coaching. However don’t neglect to take a while to put together your self mentally as properly.
We suggest spending a while visualizing your race. This could be a highly effective software for psychological resilience and power. Shut your eyes and visualize your self working strongly, at your precise tempo, having enjoyable.
Then, think about your self crossing the end line in your precise aim time. Attempt to really feel how your physique would really feel, the joy and happiness. Place your self within the second.
Do that each night for no less than every week earlier than your race, and bear in mind these emotions throughout the marathon. You can too select an affirmation that motivates you and repeat it to your self whilst you run.
Race Day Guidelines
To assist race day go easily, it’s a good suggestion to make a race day guidelines beforehand. Word down the whole lot you could do, the whole lot you could take with you, and anything essential. An instance could also be:
To-Do
- Eat gentle breakfast
- Heat up within the shade
- Hydrate
- Make sure that watch is charged
To-Take
- Operating outfit
- Trainers
- Climate-appropriate gear (sunscreen/rain jacket)
- Publish-race sneakers
- Hair ties
- Anti-chafing cream
- Watch/coronary heart charge monitor
- Operating belt
- Race bib/chip
- Pins
- ID doc
- Water
- Electrolytes
- Gasoline
Publish-Race and Restoration
When you’ve crossed that line, you’ve completed it! No matter your time, it’s an awesome achievement, and you ought to be proud. Right here’s what to do instantly after your race that will help you recuperate quicker.
Don’t Cease Shifting
It’s tempting to sit down or lie down instantly, however don’t. Hold transferring—stroll round for five to 10 minutes to permit your coronary heart charge to stabilize and metabolic waste to start out flushing out of your physique.
Cool Down and Stretch
As soon as your coronary heart charge has lowered, do some static stretching to loosen up your muscle mass earlier than they tighten.
Refuel
Seize one thing to eat and drink as quickly as you’ll be able to after ending. A light-weight snack now and an even bigger, more healthy meal inside an hour or two of your end will replenish muscle glycogen and rehydrate you.
Relaxation
Don’t leap straight into one other coaching program. Give your self just a few days to relaxation and make sure you’re getting ok sleep.
Replicate and Plan
The day after your race is the time to mirror. Did you obtain your aim? If sure, congratulations! If not, what went unsuitable? Replicate, assess, and modify your coaching plan to hit that sub 4-hour marathon time in your subsequent race.
Have you ever downloaded your 14-week sub-4-hour marathon coaching plan? Get it now and you possibly can be working a sub-4 in 15 weeks from now!
