Sub 4 Hour Marathon Training Plan: Your ultimate guide

Completing a marathon in under four hours is a remarkable achievement for countless runners. It signifies not only covering the demanding 26.2-mile distance, but doing so within the highly coveted four-hour timeframe. Aiming for a marathon 4-hour pace is a common aspiration among runners, with some dedicating years of pursuit and others waiting until they feel sufficiently confident to embark on their first marathon.

Attaining this goal requires diligent training and an ability to maintain a steady pace throughout the entire race. It’s a feat that hinges on preparation and perseverance, rather than mere chance. A proper warm-up before training sessions is essential to prevent injury and enhance performance right from the start.

In this guide, we’ll explore every aspect of running a sub-4-hour marathon, from training to pacing strategies and more. Let’s get started!

The sub 4 hour marathon pace

The 4-hour marathon benchmark holds immense significance for countless runners. Finishing a marathon in 4 hours equates to maintaining a pace of 9:09 minutes per mile, an ambitious yet achievable objective for dedicated and experienced runners. Achieving this goal requires physical endurance, mental fortitude, and consistent training.

Marathon mile splits for a sub 4 hour at 9:09 minutes per mile

Visit our running pace calculator, to see your target splits for running slightly above or below this pace.

The average finish time for the London Marathon 2024 was an impressive 4 hours, 27 minutes, and 30 seconds, encompassing participants of all genders and age groups. Breaking it down further, men recorded an average finish time of 4 hours, 11 minutes, and 38 seconds, while women averaged 4 hours, 49 minutes, and 22 seconds.

This implies that surpassing the four-hour benchmark not only identifies someone as a marathon runner but as an above-average marathon runner. Completing a marathon in under four hours serves as a symbol of not just endurance, but also demonstrates a commendable level of underlying fitness and training.

The four-hour benchmark has become a significant milestone. Many marathoners aspire to reach this goal, as the distinction between a 3:59 finishing time and a 4:01 time is subjective but holds immense importance for numerous runners.

Read on or download a copy of our sub 4-hour marathon training plan

How to run a sub-4 hour marathon

In this post, we’ll guide you through the process of running a sub-4-hour marathon. We’ll start by discussing what your actual marathon will entail and the optimal pacing strategy to employ. From there, we’ll work towards using a well-designed marathon training plan that will lead you to success.

So, how can you effectively train to complete a marathon in under 4 hours?

Marathon success: finding the perfect pace.

Pacing is crucial for a successful marathon. To achieve a 4-hour finish time, maintaining a steady and consistent pace throughout the run is key. Incorporating proper pacing techniques during training, like using a GPS watch or joining pace groups, helps develop the discipline necessary to sustain the target pace for the entire race.

In a successful 4-hour marathon, pacing revolves around two elements: speed and consistency. However, many marathon finishers struggle with maintaining a consistent pace. Typically, they start fast and manage to sustain a good pace for most of the race, but then experience a drop-off in the final miles. This is a common occurrence.

Given that 26.2 miles is a considerable distance, it’s natural for our bodies to experience fatigue after three or four hours. So, how can we address this challenge? For those aiming to complete a sub 4-hour marathon, the most effective pacing strategy involves running at a consistent pace throughout the entire race. This may require holding back in the first half of the marathon, but it will pay off in the later stages. Gradually increasing speed during training sessions, especially through tempo runs that peak at a pace faster than marathon race pace, can help build the endurance and speed needed to maintain a steady pace throughout the marathon.

How fast is the 4-hour marathon pace (in km and miles)?

Training ourselves to maintain a consistent pace for 4 hours is crucial for marathon success, but what pace should we aim for? To complete a marathon in 4 hours, it is recommended to maintain an average pace of approximately 9 minutes and 9 seconds per mile or 5 minutes and 41 seconds per kilometre. While this may seem straightforward, consistently holding this pace can present challenges that require careful preparation.

It’s important to acknowledge that no marathon is without obstacles. Whether it’s hills, fatigue, bathroom breaks, crowded starts, or previous injuries, something may slow us down during the race. That’s why it’s advisable to plan for a slightly faster pace than the exact 4-hour target. Allowing for a 10-minute cushion would mean finishing in 3 hours and 50 minutes if everything goes well. In this case, the marathon pace would be approximately 8 minutes and 46 seconds per mile or 5 minutes and 27 seconds per kilometre.

Remember to jot down this pace on a post-it note and place it somewhere visible, like your fridge, to keep it in mind. When aiming for a 4-hour marathon, it’s common to monitor your GPS and strive to maintain a pace slightly faster than the target by a few seconds per mile/kilometre. Going slightly faster is acceptable, but beware of pushing too hard, as the ultimate goal is to finish within the 4-hour timeframe. You wouldn’t want to exhaust yourself early on and jeopardise your energy reserves later in the race.

Setting a realistic goal

Setting a realistic goal is crucial when training for a marathon. It’s essential to have a clear understanding of your current fitness level and running experience to set a goal that is achievable yet challenging. Here are some tips to help you set a realistic goal:

• Assess your current fitness level: take into account your current running experience, weekly mileage, and recent race performances. This will give you a baseline to understand what is feasible.
• Use online calculators: utilise online calculators that take into account your recent race performances and provide an estimated marathon finish time. These tools can offer a realistic projection based on your current capabilities. You can try our running pace calculator here
• Consider your training program: take into account the training program you plan to follow and the amount of time you have to dedicate to training. Ensure that your goal aligns with the structure and demands of your marathon training plan.
• Be realistic: don’t set a goal that is too ambitious, as this can lead to disappointment and burnout. Aim for a target that challenges you but is within reach with dedicated effort.

By setting a realistic goal, you’ll be able to create a training program that is tailored to your needs and increase your chances of success.

How to hold the 4-hour marathon pace when you’re tired

This is where your marathon training plan comes in. A well-designed plan will incorporate long runs and speed workouts to help you develop the necessary endurance and mental stamina required to maintain a consistent pace during the race. Key strategies include:

Practise running at marathon pace even when fatigued

During the latter stages of your training, incorporate long runs that conclude with a few miles at a marathon pace. This will acclimate you to maintaining a steady pace even when fatigued. Throughout your training cycle, introduce a progressive long run every two to three weeks. On these runs, strive to complete the final 3-6 miles at a pace closely resembling that of a marathon.

Have a solid fuelling and hydration strategy

Proper nutrition and hydration are vital for maintaining consistent energy levels throughout a marathon. During your training, it’s important to experiment with various fueling methods to identify what works best for you. “Hitting the wall” is a leading cause of missing your marathon goal time, so relying solely on gels on race day won’t suffice; you need a well-thought-out fuelling strategy. This strategy should include carb-loading before the race, a nutritious pre-race breakfast, consuming 50-60 grams of carbs per hour during the race, and having a hydration plan in place.

Positive self-talk

The mindset plays a crucial role in marathon performance. However, expecting positive self-talk to magically appear on race day is unrealistic. Instead, it must be practised during training. Utilise your challenging workouts and long runs as opportunities to refine your self-talk and mindset techniques for the race. As fatigue sets in during the race, remind yourself of the hard work you’ve invested. Training for a marathon is no small accomplishment, and reflecting on your dedication can provide the mental boost necessary to persevere.

Have a pacing strategy

Maintaining a consistent pace during a marathon requires a well-defined pacing plan. Consider utilising a GPS watch or joining a pace group to aid in staying on track. Visual and audible cues can also be valuable tools to hold yourself accountable and prevent starting too fast. Many marathon goals go unattained due to overly aggressive pacing in the first three-quarters of the race. It is crucial to develop a pacing strategy that enables a sustained four-hour marathon pace throughout the entire race. Typically, this strategy involves maintaining even splits or slightly negative splits.

4-hour marathon training

Download a copy of our sub 4-hour marathon training plan

Our training plan is designed to achieve two goals: increasing your maximum mileage and building a strong running foundation. Developing this foundation is crucial for maintaining a consistent pace over four hours. That’s why the initial mileage in this plan is higher compared to our other marathon training plans, which prioritise pace less.

Now, you might be wondering: why do you need a training plan? Well, your training plan serves as a guiding light. By mapping out your entire training journey from the start, you provide structure to your schedule and allow for gradual increases in mileage and pace. This approach ensures steady progress and sets you up for success.

How many miles per week should you run?

When training for a sub-four-hour marathon, it is commonly recommended to maintain a weekly mileage of 35-45 miles. However, it’s important to note that the optimal mileage can vary based on factors such as fitness level, goals, and experience.

For many runners targeting a 4-hour finish time, a weekly mileage in the range of 35-45 miles (or 56-72 kilometres) is often suitable. If you prefer running four days a week, a typical training schedule might include a 20-mile (or 32-kilometre) long run and three-weekday runs ranging from 5-8 miles (or 8-13 kilometres) each. These weekday runs should be sufficiently long to improve endurance, usually lasting around 50-75 minutes.

To develop the best training plan for your specific needs, it’s recommended to consult with a coach or join a running club.

Types of training

While increasing your overall weekly mileage is crucial, it’s important to incorporate different types of training into your schedule. Here are some essential training runs to include in your 4-hour marathon training plan:

Classic ‘training run’

These are your regular runs, performed at a moderate pace, primarily focused on building and enhancing endurance. Typically ranging from 3 to 7 miles (5-11km), these runs are completed at a pace equivalent to a 4-hour marathon (8:46 minutes per mile, or 5:27 minutes per kilometre).

Long slow run

These runs are typically longer than your regular weekly runs and involve a slower pace. Their purpose is to improve your endurance and allow you to practice fueling and hydration strategies. These runs gradually increase your maximum mileage, with the longest run in the provided training plan being 21 miles or approximately 33km. As a result, the final stretch of your marathon will be unfamiliar territory. However, there’s no need to worry – if you’ve followed the training plan, you’ll be well-prepared to maintain your pace during these last few miles.

Speed work

Speed workouts help develop the necessary muscle strength and mental toughness required to maintain a pace close to your goal marathon pace. To improve your base pace and achieve that coveted 4-hour marathon time, it is beneficial to include speed intervals, tempo runs, and hill repeats in your training schedule. These training techniques will help you enhance your running performance and reach your goal.

Tempo runs

Tempo runs are a vital component of marathon preparation, enhancing both mental and physical stamina. These runs involve maintaining a comfortably hard pace, targeting improvements in lactate threshold and running economy. Start at an easy pace and gradually increase speed over approximately 35 minutes, surpassing race pace (to the point of feeling unsustainable). Towards the end, gradually slow down for the last 5-10 minutes. Consider doing these runs with a friend for added motivation and enjoyment. Tempo runs can also help runners achieve a half marathon PB, which can be a good indicator of readiness for a sub-4-hour marathon.

Interval training

High-intensity interval training (HIIT) involves alternating short bursts of intense effort with shorter recovery periods. This type of workout is highly effective for improving speed, power, and overall fitness levels. It consists of a combination of running at near-maximum speed (around 90% of max) for 30 seconds, followed by an easy jog for 3 minutes. Repeat this sequence 10 times to reap the benefits.

Fartleks

Swedish for “speed play” fartlek runs involve alternating periods of fast and slow running. They help improve your body’s ability to adapt to changes in pace, an essential skill for maintaining a steady pace during the marathon.

Hill sprints

Running sprints uphill can help develop leg strength and improve speed, which is beneficial for maintaining pace during the marathon.

Cross-training

Include a variety of cross-training activities such as cycling, swimming, pilates or strength training to improve overall fitness and prevent injuries. Make sure to keep these cross-training sessions low-impact and focus on active recovery.

How many months to train for a 4-hour marathon?

Typically, training for a marathon spans 4 to 6 months, depending on your current fitness level and experience. To successfully achieve a sub 4-hour marathon, most individuals with a reasonable level of fitness would need at least four months of dedicated training. For a more comfortable marathon experience, we recommend aiming for five to six months, or even longer.

I’ve missed some of the training plan, what should I do?

Sometimes life gets in the way, and you may have to skip a training session or two. Don’t panic if this happens – simply pick up where you left off in your plan. However, if you’ve missed more than 2-3 weeks of training, consider adjusting your goals and extending your training schedule to prevent injury.

Follow a plan that encompasses both short-term and long-term goals.

Focusing solely on marathons often leads to a training plateau. When runners train exclusively for short and fast distances, they neglect other crucial aspects of their training. The most effective marathon training method involves incorporating varying intensities of exercise throughout the training cycle. Some individuals build a solid reputation by participating in one marathon each year. However, choosing an autumn marathon allows for three additional seasons of exercise, benefitting overall fitness. In this scenario, an off-season run can be scheduled in winter, followed by 5K to half marathon training in early summer.

Staying motivated and avoiding burnout

Staying motivated and avoiding burnout is crucial when training for a marathon. Here are some tips to help you stay motivated and avoid burnout:

• Create a training schedule: plan out your training schedule and stick to it. Having a structured plan helps you stay on track and provides a sense of accomplishment as you complete each session.
• Find a running buddy: running with a buddy can help keep you motivated and accountable. Sharing the journey with someone else can make the training process more enjoyable and less daunting.
• Reward yourself: set small rewards for yourself after reaching certain milestones in your training. Celebrating these achievements can boost your morale and keep you motivated.
• Listen to your body: rest and recovery are just as important as training. Listen to your body and take rest days as needed. Overtraining can lead to injuries and burnout, so it’s essential to balance hard work with adequate recovery.

By following these tips, you’ll be able to stay motivated and avoid burnout during your marathon training.

I’m finding the training hard – how can I tell when to back off?

It’s normal to feel challenged during marathon training, but it’s essential to know when to back off to avoid injury or burnout. Here are some signs that you may need to back off:

• Increased fatigue: if you’re feeling consistently fatigued and struggling to recover between workouts, it might be a sign that you’re overtraining.
• Persistent pain: if you’re experiencing persistent pain or discomfort in your muscles or joints, it’s crucial to address these issues before they escalate.
• Decreased performance: if you’re noticing a decline in your performance or struggling to complete workouts that were previously manageable, it may be time to reassess your training intensity.

If you’re experiencing any of these signs, it may be time to back off and reassess your training program. Adjusting your training load and incorporating more rest can help you recover and return stronger.

Half marathon training

Half marathon training is an excellent way to prepare for a marathon. Here are some tips to help you use half marathon training to prepare for a marathon:

• Use a half marathon training plan: follow a structured half marathon training plan to build your endurance and increase your mileage. This will lay a solid foundation for the full marathon distance.
• Incorporate speed work: incorporate speed work into your half marathon training to improve your running efficiency and endurance. Speed intervals and tempo runs can enhance your overall performance.
• Practice fueling and hydration: practice fueling and hydration during your half marathon training to prepare for the demands of a marathon. Experiment with different strategies to find what works best for you.
• Taper and recover: make sure to taper and recover properly after your half marathon to avoid injury and burnout. Proper recovery is essential for maintaining long-term performance and health.

By following these tips, you’ll be able to use half marathon training to prepare for a marathon and increase your chances of success.

Frequently asked questions

Q: Can I walk during a 4-hour marathon?

A: While walking in a marathon is not uncommon, taking too many lengthy walking breaks may prevent you from achieving your 4-hour goal. Including walking breaks in your training plan can help you determine the most effective way to incorporate them without sacrificing your target pace.

Q: How do I fuel my body for a 4-hour marathon?

A: Proper nutrition is crucial for completing a marathon. Prioritise balanced meals and adequate hydration, and integrate sports nutrition products like gels or sports drinks during your race.

Q: Can I train for a 4-hour marathon if I’m new to running?

A: Yes, with proper training and determination, anyone can achieve a 4-hour marathon finish. Start slow and gradually increase your mileage to prevent injury and build endurance.

Q: How do I pace myself for a 4-hour marathon?

A:  It’s essential to find a pace that feels comfortable and sustainable for the entire 26.2 miles. Train at your target pace during long runs, and use a GPS watch or running app to track your pace during training runs. On race day, start slower than your goal pace and gradually increase speed if you feel strong.

Q: How many people can run a sub 4-hour marathon?

A: According to research, only around 25% of marathon runners achieve a sub 4-hour finish time. However, with proper training and preparation, you can join this elite group of runners and achieve your goal. Remember to listen to your body, stay consistent with your training plan, and have confidence in yourself on race day. Good luck!

Final thoughts: download our sub 4-hour marathon training plan

Running a sub-four-hour marathon is an incredible achievement that takes dedication, hard work, and mental fortitude. Remember to trust in your training, listen to your body, and stay positive. With the right mindset, you can reach your goal and cross that finish line with pride.

Don’t forget to download our free Coach the Run Sub 4-Hour Marathon Training Plan for a comprehensive guide on how to train for and achieve your sub-4-hour marathon goal. This plan includes tips, advice, and training schedules designed by experienced running coaches to help you reach your full potential.

Download it now and start your journey towards a sub-4-hour marathon!  Good luck on your training and race day.

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