How To Run a Sub 4 Hour Marathon : Training Plan + Strategies

Have you grabbed a copy of the training plan? Let me know how your training is going, or any feedback on the video below!

Please there is lot of confusion can you tell me how to breathe while running with nose or mouth

Is it necessary to do the Hill Repeats even if i am running a generally flat course race?

I tried to download the training plan but it’s not allowing me. Pretty frustrating.

how to download the training plan

Can you explain the intervals 2 x 800m 8-9 / 10 RPE. What does 8-9 / 10 RPE mean?

Awful pace strategy….

This seems wrong

I will try to comment here a question to your 4Hr plan, for Interval run it states the number of 800m speed runs...do you have a recommendation for recovery time between? How much additional running to make up the weekly mile distance gap?

I ran first marathon in 3h 15 min at the age of 16 and second one 3h 40 min delayed due leg cramp at 32km due to insufficient sleep or rest. Since then never run any full....now am 50 would like to acheive sub 4....by the way i did not follow any plans or diet ....just train regularly the max was 21km only.....

How can I implement hill runs into this plan?

About to try my first marathon training. Excited but obviously worried as well. Aiming for 4 hours

Hi I want to know about your training program thanks for sharing this vedio I'm 50 y old but I'm still running 42 km and ultra so I want to know about the program

Hi I swim 2 km a week 4 times a week
Run 25 miles aweek
Am 62 yrs
Is it possible

How do I incorporate hill runs to this training plan?

Hey what about the 80/20 rule?

I wonder about the 80/20 rule, since this plan has all days at a fast pace except the long run.

Chose to stick to this plan 20 weeks ago. I missed one week due to sickness and chose to cut out the peak week of training. Yesterday I finished my first marathon in 3 hours and 46 minutes. I highly recommend this plan. Thank you for making it all free and accessible. Keep up the great work!

Great Program, only missed one run! Came out with a time of 3 hr 58 min, a 30 min improvement from last time.

I am about to start this programme on Monday in preparation for London and I can’t wait! How do you go about changing the training to fit in with holidays? I’ve got 2 holidays planned this summer. I’m able to run on holiday but probably only for a maximum of 8km as the weather will be really hot (even in the mornings). How’s best to tackle this to not put my training at too much detriment?

Hi there. I am about to start the sub 4 hour training plan this week (very excited!) I am looking for a clarification on what you have written down for the Intervals day.
For example - week 1 Wednesday
2 x 800m
8-9 / 10 RPE
I understand that if my goal time is 3h45 min marathon, then this mean I will have to do 2 x 800 meters within a 3min45sec/ 800 meters. And in between those 2 x 800 meters I run at a slow pace for 3min45 sec before starting again, correct ?

So the 8-9/ 10 RPE means I’m working at an 8-9 out of 10 RPE ? Or is the 8-9 the number of repetition?

Thank you!
Eli

My PR are 1h51m for HM and 4h16m for FM. So how long should I prepare for the sub 4 marathon, thank you.

I am at end of week 7th of this wonderful plan I hope that I'll be able to complete the course till the February and finish in that 4 hours

I listened to a bunch of sources on the sub 4 hour marathon. This one stuck w/ me the most. My Result: 3 hr 50 minutes

Should all long training runs be at an easy pace? I’m training for London in October

Using this plan for Chicago Marathon this year. Nervous about the long runs being conversational pace. I have been hitting the 4 miles at 835pace so far so good, so I guess it's going as planned.

I've been making the mistake with the long runs. I've been running all my long runs at marathon pace, combined with runs during the week at an even faster pace. I've noticed fatigue and especially a lot of cramping. Thx for the tips

Try Edinburgh it’s fast I think. /I’ve given myself 7 yrs will be 60 yrs,,,,,,,,did 12 miles 1 hr 53 fairly comfortably,6 miles 51 mins ,at moment trying to focus on low impact training