Its amazing!
It took me six years and 12 attempts to get under the 4-hour mark for the marathon finally. Getting under 4 hours is an outstanding achievement!
Table of Contents
Why is Running a Marathon In Under 4 Hours Good?
Physical Benefits
Running a marathon in under 4 hours is an impressive feat that requires a significant amount of training and physical endurance.
Achieving this goal can have a positive impact on your physical health. For example, running a marathon is a great way to improve cardiovascular health, build endurance, and burn calories.
Completing a marathon in under 4 hours means you have sustained an average pace of at least 6.55 miles/hour for 26.2 miles. This fitness level can help reduce the risk of developing chronic diseases such as obesity, diabetes, and heart disease.
Mental Benefits
Running a marathon in under 4 hours is not just about physical fitness; it also requires mental strength and discipline. Therefore, the mental benefits of running a marathon are just as significant as the physical benefits.
Running a marathon can help boost your confidence, reduce stress, and improve your overall mood.
The sense of accomplishment that comes with completing a marathon can help you feel more empowered and motivated to take on other challenges in your life. In conclusion, running a marathon in under 4 hours is an outstanding achievement that can have many physical and mental benefits.
However, it is essential to remember that everyone’s fitness level and goals differ. Therefore, setting realistic goals and working towards them at your own pace is critical.
How to Train for a Sub-4-Hour Marathon
Training Plan
A solid training plan is essential to run a marathon in under 4 hours. I recommend a 16-week training plan that includes 4-5 days of running per week.
Your training should consist of primary runs, easy runs, speedwork, and long runs. Incorporating non-running exercises, such as strength training and stretching, is also essential to improve your endurance and speed without adding too much stress to your body.
Here is a sample training plan:
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Rest | 3 miles easy | 4 miles with hill repeats | 3 miles easy | Rest | 6 miles at marathon pace | Rest |
| 2 | Rest | 3 miles easy | 5 miles with a tempo run | 3 miles easy | Rest | 8 miles at a marathon pace | Rest |
| 3 | Rest | 4 miles easy | 6 miles with hill repeats | 4 miles easy | Rest | 10 miles at marathon pace | Rest |
| 4 | Rest | 4 miles easy | 7 miles with a tempo run | 4 miles easy | Rest | 12 miles at marathon pace | Rest |
| 5 | Rest | 5 miles easy | 8 miles with hill repeats | 5 miles easy | Rest | 14 miles at a marathon pace | Rest |
| 6 | Rest | 5 miles easy | 9 miles with a tempo run | 5 miles easy | Rest | 16 miles at a marathon pace | Rest |
| 7 | Rest | 6 miles easy | 10 miles with hill repeats | 6 miles easy | Rest | 18 miles at a marathon pace | Rest |
| 8 | Rest | 6 miles easy | 11 miles with a tempo run | 6 miles easy | Rest | 20 miles at a marathon pace | Rest |
| 9 | Rest | 7 miles easy | 12 miles with hill repeats | 7 miles easy | Rest | 22 miles at a marathon pace | Rest |
| 10 | Rest | 7 miles easy | 13 miles with a tempo run | 7 miles easy tips for Running a Sub-4 Hour Marathon |
Race Strategy
I have found that having a race strategy is critical to running a sub-4-hour marathon. Before the race, I like to study the course and plan out my fueling and hydration strategy. I also have a pacing plan to stay energized and energized before the finish line. Another essential part of my race strategy is to have a positive mindset and focus on my goals.
Pacing
Maintaining a steady pace is crucial when running a sub-4-hour marathon.
I aim to run consistently throughout the race, starting slower initially and gradually picking up the pace as the race progresses.
I also take advantage of downhill sections to pick up some speed, but I am careful to stay within a reasonable speed and avoid injury or burnout.
Mental Toughness
Running a sub-4-hour marathon requires mental toughness and a strong mindset. So during the race, I stay focused on my goals and remind myself of all the hard work I put in during training.
I also break the race into smaller segments and focus on getting through each. Finally, when things get tough, I use positive self-talk to motivate myself and push through pain or discomfort.
Running a sub-4-hour marathon is a challenging but achievable goal with the proper preparation and mindset. Anyone can accomplish this feat by having a solid race strategy, maintaining a steady pace, and staying mentally tough.
Final Thoughts
Running a marathon under 4 hours is considered a good achievement for most runners, both male and female.
While it’s a challenging goal that requires proper training, dedication, and discipline, with the right mindset and approach, many runners can achieve this goal.
Breaking a four-hour marathon requires maintaining a pace of around 9 minutes and 10 seconds per mile for the entire 26.2 miles, which can be difficult for some runners, especially if they are new to marathon running.
However, by avoiding common mistakes, fueling properly, and practicing consistency, most healthy individuals can run a marathon under 4 hours. Ultimately, the most important thing is to set realistic goals and strive to improve your own personal best.
Frequently Asked Questions
How many people run a marathon in under 4 hours?
Around 25% of all marathon runners finish the race in under 4 hours.
However, this percentage can vary depending on factors such as the difficulty of the course, weather conditions, and the level of competition in the race. Additionally, the percentage of runners who finish under 4 hours may differ based on gender, age group, and other demographic factors.
What is the pace required to run a marathon in under 4 hours?
To run a marathon in under 4 hours, you m maintain an average pace of around 9 minutes and 10 seconds per mile or 5 minutes and 41 seconds per kilometer.
However, it’s important to note that the pace required to finish a marathon in under 4 hours can vary depending on factors such as the difficulty of the course, weather conditions, and the fitness level and running experience.
What common mistakes can prevent you from running a marathon in under 4 hours?
Several common mistakes can prevent you from running a marathon in under 4 hours, including:
We must follow a proper training plan: An appropriate training method is essential to build endurance and strength to run a marathon in under 4 hours.
Starting too fast: Starting the race too fast can lead to burnout and exhaustion later in the race, making it difficult to maintain the necessary pace to finish under 4 hours.
Not fueling properly during the race: Proper nutrition and hydration are essential to maintain energy levels and prevent fatigue during a marathon.
Not resting enough: Rest and recovery are just as important as training when running a marathon. Not getting enough rest can lead to injuries and fatigue.
Not pacing yourself properly: It’s important to pace yourself properly throughout the race to conserve energy and avoid hitting the wall.
Wearing new or uncomfortable gear: Wearing new or uncomfortable gear on race day can lead to blisters, chafing, and other discomforts that can slow you down.
Not mentally preparing for the race: Running a marathon is not just a physical challenge but also a mental one. Not mentally preparing for the race can lead to negative thoughts and a lack of motivation.
By avoiding these common mistakes and following a proper training plan, you can increase your chances of running a marathon in under 4 hours.
Can anyone run a marathon in under 4 hours?
Most healthy individuals can run a marathon in under 4 hours with proper training, dedication, and discipline.
However, it’s important to note that everyone’s fitness level and running experience are different, and some individuals may require more time or may find it more challenging to reach this goal. It’s also essential to consult a doctor before starting any new exercise program, especially if you have any underlying health conditions.
Ultimately, setting realistic goals and working towards them at your own pace is critical to achieving success in marathon running.
Is a 4 hour marathon good for a woman?
Running a marathon in under 4 hours is a good achievement for most female runners.
The average finishing time for women in a marathon is around four and a half to 5 hours, so finishing under 4 hours is a great accomplishment.
However, it’s important to note that everyone’s fitness level and running experience are different, so what’s suitable for one person may not be for another. Ultimately, the most important thing is setting realistic goals and striving to improve.
How many calories do you burn in a 4 hour marathon?
The number of calories burned during a 4-hour marathon can vary depending on several factors, such as the runner’s weight, pace, and running efficiency.
On average, a person can burn around 2,600 to 3,200 calories during a 4-hour marathon. However, this is just an estimate, and the number of calories burned can vary widely depending on individual factors.
It’s important to note that proper nutrition and hydration are essential for fueling your body during a marathon and optimizing your performance.
How many miles per week to break 4 hour marathon?
The miles per week required to break a 4-hour marathon can vary depending on factors such as the runner’s fitness level, running experience, and individual physiology.
However, most training plans for a sub-4 hour marathon typically involve running between 30 to 50 miles per week, with a mix of easy runs, tempo runs, interval training, and long runs.
It’s important to note that consistency, dedication, and proper training are essential to breaking a 4-hour marathon. Additionally, it’s important to gradually increase your mileage and intensity over time to avoid injury and burnout.
