How To Run A Marathon In Under 4 Hours

[@gtn]

Are you training to attempt a sub-4-hour marathon? 🏃 let us know how you're getting on!

[@TheEvilTardes]

Berlin Marathon in September is on the line :-D First Marathon ever... it's going to be exciting

[@mithral999]

If you only run a marathon once a year is it not better to lengthen the training and get a run closer to race distance before the taper? I understand the idea of not trying a marathon in the training but it seems like that is something more applicable to people who run more than 1 marathon a year.

[@MrTraveller.]

I’m not sub 4 but, Ran a 21km last wkd in 2hr 14min, Jan 1st ran a 31km in 3.5hrs & gave done 42km marathons in 4hr 42min. I will try this 5:30/on pace. Thanks

[@sethjohnson9483]

I'll be in Brighton in just over a week. Did my final speed session today and last big long run last on Monday. All on track for sub 4 hours. Looking forward to the day.

[@jeremywongzijun1994]

Just did a 4:04 marathon! Improved from a 4:24 marathon.

[@farkass7440]

Waching this as someone who signed up for marathon, but only goal is actually finishing it.

[@ethiogamer9831]

We’re on the same boat brother

[@waniausman1757]

❤❤❤❤

[@J_bixby]

I've never done the full 26.2 miles, but have done many half marathons. I'm aiming sub 4 hours. Don't know if this is realistic or not.

[@jimmynoo-chron]

Change your mindset from wanting to finish the race to finishing with a good time

[@oliverdavis1154]

@@J_bixby I am 55 and running my first marathon in April. Been training since last April for it! I am now managing 20 miles in 2:45 so my target time is 3:40. I think 16 weeks isn't really enough, but after 6 months, I felt like it has started to come together. My number one tip is Calf Stretches!!! On the stairs, one leg at a time, drop the heel to stretch the calves out.

[@iggalan]

Haha this arrived a bit too late for me, I ran my first marathon last Sunday in 3:55:20 😃 I'm very proud of it, I paced it perfectly running negative splits all the way through (starting as low as 5:50 Min / Km and ending under 5:10Min / Km). Heat was an issue during the last 15 Km but I was prepared for that with gels that have sodium and potassium and drinking electrolytes at the aid stations.

[@carmencastilla2072]

Nice to know . I thought of running faster at the start but I will be taking this advice . Where I live the heat will be problem for the second half but will be prepared .

[@noelsamson8624]

How long did you run at 5:50 min/km pace?

[@Rank-hc3ko]

Don't worry bro, once you finish that one, you'll set a new goal.

[@Tommygimbal]

did you stop when at the aid station to take breaks or what?

[@Wafaasfitnessroutine]

Wow well done 🎉

[@atlosass]

I tried to crack 4 hours for a dozen years when I started out... but never could do it. Ironically, when I took up triathlon I became a much better runner. Basically, only doing running was beating me up so much that I couldn't perform on race day. In the years since, I've smashed 4 hours, even going sub-3:25 to qualify for Boston in a few weeks! So my advice: if you want to run faster, get into triathlon!

[@shubhamsharma-li1xw]

Really helpful, thanks for sharing i have noticed some improvements due to cycling never thought it would help so much.

[@ericklunalpz]

I’m up to 7 miles at around a 9:30 pace at 6ft 220lbs. I wanna run a marathon down the road but strength training is my main priority. I’m having a difficult time trying to juggle the both but I’m enjoying the process.

[@adnothing-y8n]

One week before the marathon of Paris. The training was as you adviced. You are a part of my motivation to go on. Keep going on the good work and thank you for everything

[@alexanderdigkas7429]

So how did it go..?

[@devastator200]

Wonder if Adrian’s still running the Marathon?

[@IgorPellinen]

@@devastator200 same here

[@bennyaltaras5469]

I am. 3 times Ironman finisher , and simply wanted to tell you your video was very nicely made , and really friendly for people who are new in the sport . Appreciate your time and effort! Thanks for sharing I am sure it will be helpful for many people.

[@Pepesilvia267]

Considering it kills me to hit a 1:59:00 half, I don’t think a sub 4 is possible right now even with tips lol. My goal is to survive.

[@sinancetinkaya]

I ran marathon twice (4:14 and 4:09) and I'm also aiming for sub 4 hour marathon. Last 5k is the most difficult one. I feel like I'm completely depleted. I can run 5k 23min and 10k 48min. On the paper I should be able to run sub 4 hour marathon. I realized that my problem is fueling. Unfortunately my stomach doesn't like energy gels much, so trying different foods to avoid depletion.

[@kvnc5901]

We're almost the same with 5k and 10k. I will run my first marathon first week of november. Hope to finish sub 4.

[@MrCmon113]

Maybe you can train your stomach to take energy gels.

[@jojamhod]

I'm pushing for a sub 4 hour in May! Great timing and a great idea on pacing I can shoot for on the shorter runs

[@carmencastilla2072]

Thankyou for the video I will be running my first marathon in 9 weeks . I am currently running 60k weekly been preparing for this since June so I gradually increased the distance . My Half marathon PB is 1:44:23 your video just made me confident on hitting that sub 4hrs marathon . I've been doing most of the things you mentioned .

[@TuhTuhTool]

For what it's worth: my first half marathon PBs was about the same at 1:45:59, did a second one at 1:39:55 and finished my first marathon 4 months later at 3:57:58. Good luck!

[@Martin_Edmondson]

@@TuhTuhTool For what it is worth, I am almost the same. (a hilly) half PB of 1:48. followed by a second (hilly) of 1:41. Finished my first (very flat) marathon 3 weeks later at 3:57 too!

[@beamermaid]

Right on time!! I'm about to run my first marathon in a month's time and these are some great tips to go out and smash it!!

[@gtn]

Great to hear this video was helpful! Good luck and Let us know how it goes! 🙌

[@desroin]

Fingers crossed 🤞

[@kvnc5901]

How did it go?

[@beamermaid]

@@kvnc5901 run-wise it went alright, but i did experiment with nutrition on race day and that part was a mess haha Moral of the story: nothing new on race day (applicable to quantity of nutrition too) 😅

[@SumbulSumbul-ln6jx]

You are a part of my motivation to go on. Keep going on the good work and thank you for everything

[@mikedickerson3944]

My goal for the last 5 years has been a sub-4 in an Ironman 🏃🏻‍♂️. I’m sub-3:20 in stand-alone marathons. It’s tough.

[@andrecrispim3209]

On an IM I would be crazy with a 4:30 marathon.

[@MuhammadAbdullah-i1d5y]

Waching this as someone who signed up for marathon, but only goal is actually finishing it.👍💯

[@GTE_Channel]

Going for my first in October. Training is going good. I was planning on 3:45 but progress is ahead of schedule. Wouldn't be surprised if I am going to aim for 3:30

[@SendingStache]

i just had these conversations with myself!

[@IgorPellinen]

Sooo?..

[@GTE_Channel]

@@IgorPellinen decided to stick with the original plan of 3:45. Next big race is a 50 mile ultra 🫢

[@min2198984]

I finished my 1st full marathon , will train for less than 4 hrs now

[@ErwinG_private]

Perfect timing. Going to run my first marathon (at 45) in october and aiming for a sub 4.

[@blessedvirginmaryisqueen8448]

Did you get your sub 4? I also ran my first marathon last May at age 46. I was aiming for sub 4 and had reason to hope I could do it (based on good times training), until I pulled a glute the week before the race-- bummer! I considered dropping out, even on race day morning wasn't sure if I was still going to run, then...adrenaline (and God's grace) kicked in! I ran the thing and very surprisingly and joyfully my body held up for much of the marathon-- I even had a 2 hour time at the Halfway point. But, then my body did start to break down-- not only the glute but other things (knee) were feeling pain. Eventually, for the sake of avoiding serious injury, I walked the last 6 (I still had a 10:00 pace at 20 miles). I did finish, though! Considering the injury, it went WAY better than I could have expected (I literally had tears of joy and gratitude to God at the Halfway point when I realized that, even with the injury that I thought had knocked me out of the race completely, I somehow ran a solid 2 hour half marathon). I'm running that same marathon again (Cleveland, Ohio, USA) on May 19, and hoping to stay healthy this year! Aiming for the sub-4; we'll see! Happy running, bro!

[@AnthonyMcqueen1987]

In the middle of training for the San Diego Marathon in June 2023 great tips I am just training to finish.

[@danieltdp]

My first marathon is coming up in 10 weeks. Don't think I can handle a sub 4, but now I will be happy to get above the 4h mark but still below male average for the distance!

[@davidosolo]

How did it go?

[@jolik77max]

Great thx, I always have respect to try marathons, so this year I would try in October. Great to have such important information, so hope will finish. Thx you and will follow your instructions.

[@abdulqadeer8027]

Finally, I can make time for to watch ur videos . Great videos, keep posting.

[@trexinvert]

Anybody who's done more than a dozen marathon's quickly figures out you don't do a sprint to a slow burn. Zone training is good, but nothing beats actually running the basic distances: 5k, 10k, half and full. When you run all distance you can quickly figure out what kind of pace you need to sustain maximum speed within those distances. My bests are all related in terms of effort and times: 5k = 18;50 @ 185 HR 10k - 39;40 2 175 HR half= 1;25 @ 167 HR marathon = 3;21 @ 158 HR Also, kept the training simple but intense: a.) ran every other day for max "work" and max "recovery" b.) progressed from base of 6 miles per run to gradually increasing to 12 mi per run in the span of 3 months c.) the pacing is whatever the "average pace" to get max performance for that distance. So, the "effort level = HR target" was same whether 6 mile workouts or 12 mile workouts. d.) basically, let the training and your body get stronger. Not "push" harder and harder. The "pushing" was consistent and only more distance "only add more" when I naturally got faster at that distance. My last bit of advice always train "faster" than the goal marathon pace, when training at a shorter distance. My longest weekly long run was about 3 hrs, and I would always pace faster than my goal marathon.

[@FaizaTanveer-f8j]

Yes you are absolutely right your training fantastic perfect video😊😊😊

[@ahmadishaq3050]

Perfect video for me this year. I have my first marathon later this year. I am still training 5-6 days a week. My training is more full IM based, with more marathon tendencies 😂. Really taking a step back right now and using the MAF method to help with aerobic base and a set back in my HR due to lingering post COVID (boo!) issues!

[@SabaameenAmeen-qq5np]

You are the part of my motivation and go on keeping going on the good work

[@IrfanIslam-y4p]

Yes you are absolutely rigjt your training is fantastic... Perfect video for this year ❤❤❤

[@SendingStache]

just did my first marathon (LA Marathon), 5 days ago. my goal was 3:45 but i got caught up in the excitement and at mile 2, i changed my plan entirely and started pacing for a 3:25 (i felt my fitness was there but i hadn't trained marathon pace for a 3:25 in any of my build). i was going great till mile 16 and then cramps blew me up. i finished at 4:00:43, which was heart breaking, as sub-4 was a must-have for me. i'll be back, and hopefully at least 44 seconds faster! very humbling and educational experience!

[@Strizzle81]

Why did you feel your fitness was there to run a 3:25 if you didnt train at 3:25 marathon pace?

[@SendingStache]

@@Strizzle81 my half marathon time during a tune up race half-way into my 16-week block indicated a 3:25 finish was within reach but i didn't adapt my training plan at any point to account for a faster goal. additionally, my pace during my long runs improved by about 90 seconds over the course of the block, without any change in heart rate or exertion. the miles were getting longer but were also feeling easier. again, i never varied the pace in my long runs, rather sticking to a plan from a friend of "zone 2 for the first third, do marathon pace in the the middle third and then cool zone 2 for the last third." i learned a lot though and am grateful for the experience i gained both during training and the race!

[@uvolniavka]

The LA Marathon is a bit tricky to stick to preplanned pacing due to downhills early in the course. I also do the LA marathon (local event) and found it's better to go by feel rather than a very specific plan. It's ok to go a little faster in the first 5-10 miles if the crowd ahead allows to do so safely and efficiently. Anyway, at your pace more people will be passing you this early in the race. Watch out for early signs of fatigue and adjust accordingly. Super important - don't forget to take energy gels and water. At this pace you need 6-8 gels, 100 calories each. Running out of glycogen can cause cramps, and so does gettig low on sodium, but I'd expect that later than mile 16. Most gels and of course the electrolyte drinks contain sodium. So, you can slow down a bit mid course and save energy for the last 7-10 miles. This is when you can test increasing the pace again, trying to keep a safe limit, so you don't run out of steam before the finish line. My goal for this year' LA marathon was hopefully 3:40, but no slower than 3:55. Did it in 3:45.

[@trexinvert]

@@SendingStache I'm curious what was your half marathon time and what kind of terrain(relatively flat?, up/down). You're goal range is about what I have run. My typical training would get me sub 4's, but if I could stack some consecutive marathons and train consistently I could peak at sub 3:30's. I've run over 30 marathons in my days and my best was 3:21, and at that fitness level my half marathon times were about 1:25's. Note that, when I ran the 3:21, I pretty much ran like a machine 8 min/miles and did not "bonk" at all at the end. In fact, I ran a negative split with an ability to sprint about a minute/mile faster for the last mile. My best runs have been steady machine pace from start to finish. I learned the hardway many times to not go go fast and then "bonk" and hang on. In addition, raw speed is probably the best indicator that you have "potential" to go the distance, but you still have to do the work. My 10k times was in the 40's and 5k times were 19's.

[@AimanBuckets]

Keep going on with the good work and thank you for everything ❤️

[@BabarQureshi-i5l]

You are a partt of my moyivation too goo on keep going on the good work and thank you for everything❤

[@TehreemFatima-dk5dx]

You are the part of motivation to go on thanks for everything

[@NidaAsdaq]

always a great trip from you guys thank u soo much😊😊😊😊

[@MrMeowNow]

longest run that i did was 14 miles... have my first marathon on 22nd of September:) Planning to run something around 3:30ish... that is 8 min per mile... Lets GO!

[@ranaabdullah2634]

You are a part of my motivation to go on. Keep going on the good work and thank you for everything.😊👏Perfect video for me this year.😍😍

[@_Zabamund_]

I'll be running the Leeds Marathon on may 14th to raise money to fight MND and my watch is currently predicting 4:00:48 😂 so I might not quite make the 4hr mark. Great video and yep I'm doing all those sessions and have been training since December last year, fingers crossed now.

[@2Calam]

You better skip that last aid station then mate ;)

[@SaynabSiyad]

Great work 🙌🏾I’m going to run my first marathon in Oslo in September next year. Great advice thanks 🙏🏾

[@gtn]

Have fun - good luck!

[@klaasdeboer8106]

I think the best way to train running a marathon is to focus on excercises to make running easy, rather than building stamina. I loved interval training a lot, and when I was capable of running a series of thousand meters within 4 minutes, I could run at 6 m/k with my heart around 125 bpm. At that point longer distances became fun, and I coulld increase my distance from about 14k to over 30 k in a matter of weeks. I picked up running about 4 months ago doing the beginners course of my old running club, and the goal of this course is to gradually increase the amount of minutes running continously untill half an hour at your own speed.

[@micky1311]

Great guide . Going to be running the kielder marathon in Oct so your vid will help alot. Subbed

[@zariyaab333]

Your fitness advice is so helpful and informative vedios

[@maryamnaeem-eq8vw]

Best training up to attempt a sub-4-hour marathon great 👍

[@rmclips8874]

Yes you are absolutely right your training is fantastic۔Perfect video for this year 😊😊😊😊

[@NikolayMilenkov]

That is so true. I have ran many km trail and ultra marathons but I did my first city marathon at the 6th year of training. And I planned 3:30, which almost worked. Almost, because I got cramped at the 37 km and had to finish in 3:42 at the end. But had nice lessons learnt.

[@MNadeem-cl6hl]

Always great tips from you guys thank you

[@vincentkosik403]

Great stuff...nice tips and glad to just finish one but this will help

[@AbrarCh-i6m]

Excellent. Always give great tips ❤

[@VnazT]

Just did my first 50k last month we first marathon is in a week. Won’t be sub 4 as I have been running long and slow but it will be a solid baseline.

[@aqsarana-fi8gj]

Loved this advice thank you guys

[@tonyzhu1687]

Currently training for Chicago 2024, 5k is a little under 25, half is 157. Really hope I get that sub 4 by EOY.

[@virgilashruf718]

This is super interesting, and what advise would you give triathletes regarding weekly mileage and hours when they are still keeping up with (some) cycling and (some) swimming?

[@AnimationCartoon-lj6xw]

Love you,s advice! thank you guy's

[@pakistanidramas391]

Always great tips from you guys

[@MuneebSahi-u6q]

Very informative and outstanding video for running in marathon 👍

[@fazeelasikander8596]

Thanks for such video

[@zareentariq11]

Best plateform ever

[@ehetlaios]

I ran 2 halfs and i'm planning to run another 2-3 before i make the big step.I'm from Greece so i'll try the original marathon but its a difficult course.Another test run for marathon to see your pace is 3x5.000 at your target race pace with 30'' brake

[@jayjaymartinbeats8772]

I‘m about to run the Herrmannslauf in Bielefeld by the end of April . 31 km through the woods. Gonna implement your suggestions 🤝😁

[@gtn]

Good luck! Let us know how it goes! 🙌

[@jayjaymartinbeats8772]

@@gtn I did it in 3:03:24. Quite happy with That time. Now there is a PB to beat! Your suggestions really made it for me. Petty early on, runners started passing me. The longer the race went the more positions i gained back because most of them went far beyond their racepace!

[@egt9093]

Great video. Thank you.

[@ManagingMarathons]

Tougher than I thought! After 15 mara's I've done it (03:56) but was haaaard work!

[@MuhammadYousaf-6007]

I'm watching your videos always helpful

[@360_degreeview6]

You help a lot in building courage.

[@MalikSajid-lt4ou]

Very effective exercise and very good work

[@setsamphors9830]

I did the FM last week with 4h.25mn for the first time at Angkor Empire Marathon in Siem Reap Cambodia, and I run around 150 km a month before the race but can’t get sub 4 . Too hard ❤🏃

[@Sidraasif-t1m]

You're absolutely right 👍

[@farhanrajpoot6894]

Beautiful guidance man

[@BerkeleyMatthew]

I missed the four hour goal in Dublin in October, coming in at 4:21 after hitting the wall around Mile 22. I'm training for the Geneva Marathon in May and I've upped the weekly mileage and decreased my training pace so I'm doing most runs in HR Zone 2. I'm hoping all this will pay off. 20 mile long run planned for tomorrow - at Zone 2 pace I'm expecting it will take close to 4 hours. I do one tempo session a week where I run about 8-10 miles at marathon pace. Why do you recommend doing training runs at close to marathon pace instead of Zone 2 pace?

[@iqramalik8510]

Thanks for your guidance

[@AhmedAwan56]

Perfect session

[@nosheenkoser8924]

Thanks for important tips 😁🙂

[@sometimeworld1]

Did a 3 hour 58 today :)

[@abrishmalick5031]

Great motivational vedio 🎉😊 very interesting ❤

[@BilqeesBiBi-ry4mc]

Perfect Video❤❤❤❤

[@HinaImtiaz-kl4wo]

Love this advice thank yuo ..

[@aboutstu]

Really helpful, thank you

[@CarlTheAmateurRunner]

Hi, just subscribed! I’m running my first marathon in April and I’m completely undecided how to approach it in terms of time. Obviously no pb to beat so completion is the goal! My best is 5k in 20, 10k 44, Hm 1.46. Returning from injury I was thinking a sub 4.30 would be good but going by this video I should be pushing for a lot more?

[@alfredongos]

0:31 WOW!!!... great statistics: I feel much better now with my numbers!

[@sbyrstall]

I know the first part of getting sub-4 is to drop about 125 lbs. I need be around the 160 lbs mark.

[@a.d1735]

Loved this advice! Thanks guys, just what i needed.💪

[@gtn]

Great to hear this video was useful to you! have you got a marathon in the calendar? 🤔

[@a.d1735]

@@gtn toward the end of the year hopefully. Just did my first 2 half marathons with a time of 1:48:21, improving on that and my 10 & 5k times before i attempt a marathon. Keep up the great running advice, love the channel and always enjoy watching the videos. 👌🤩

[@a.d1735]

@@gtn need to up my milage per week. Currently between 40 & 50 km per week, want to bump that up to around 80 as per your advice.

[@sohailahmed5886]

You are part of my motivation go on

[@JohnHoward-eo6ww]

Amazing work 👏

[@georgeabraham5672]

I did a very comfortable 4:11:22 yesterday.... My next marathon is Berlin in September... Do you think I can try for a sub 4? My 5k PB is 21;56 My 10k pb is 50;02 My HM pb is 1:54;30 I run about 40-50km per week and increase to 75-80 for peak training...

[@AdilAhmad-ly9nm]

Very informative vedio for different purposes 🙂😍

[@str8shooter-talk116]

Perfect video for me this year. I have my first marathon later this year. I am still training 5-6 days a week. My training is more full IM based, with more marathon tendencies 😂. Really taking a step back right now and using the MAF method to help with aerobic base and a set back in my HR due to lingering post COVID (boo!) issues! #gtncoachescorner….any use of the MAF method in terms of it being incorporated into “polarized” training or any other folks with post COVID HR issues? Thank you for all of the content!

[@masoodfarooq5612]

Wonderful video about running

[@kujorunit]

Attempting this for my third time next week

[@eliseotorres2389]

I've been running for 3 months, and about 7 weeks ago, I ran 23:55 for a 5k I have half a marathon coming in about 4 weeks, my longest run was 9 miles 9:30 pace hopefully I can do it in about 1:50 minutes.

[@saimayyan2329]

Amazing work

[@DFVACL]

Last year I ran the Santiago Marathon in 4h 12m and this April 28th I'll run it again and hopefully end it in less than 4 hours

[@tuliomacedo4890]

You guys are great!

[@malikqaiser428]

Thanks for the video

[@muhamadyaqoob9902]

Perfect timing🎉

[@ayazkhansahir5104]

Great message

[@AdnanAli-es6et]

Great training

[@Azhanali-it89]

Perfect information 🤠

[@ShahfahadShahfahad-wr7ox]

Good tips and exercise

[@eddolous]

Also a great tip: get the vaporflys

[@iqra4953]

Gtn is doing good work 🙂

[@filmworldlovers4064]

Great work 👍

[@malikgee-e1m]

Very nice exercise ❤🎉

[@ZuhaibAkhtar-n4m]

Nice work out 👍

[@sonamalik4448]

Thanks guys ❤❤