How to Run a SUB 4 Hour Marathon | EXACT Workouts, Strategies & Paces

Рет қаралды 25,479

Coach Jason at Running Secrets

Күн бұрын

Пікірлер: 82

@CoachJasonatRunningSecrets Жыл бұрын

What’s your marathon PR??

@gabriellakyriacou-ee6ix 5 ай бұрын

4.50 Ibwould like to get it down to 4.20 then 4 hours

@tuftoughunderfatigue5978 3 ай бұрын

I will be doing my first one in October. I will be running the Nike Melbourne marathon 😊

@CoachJasonatRunningSecrets 3 ай бұрын

@@tuftoughunderfatigue5978 good luck!

@cannuckchick7522 11 ай бұрын

3:59:59. No lie. Twin Cities in 1999 and my goal was to break 4 hours. 😁

@CoachJasonatRunningSecrets 11 ай бұрын

Nice!! 😅

@ianwarner1429 9 ай бұрын

Hey fellow Canuck! I would kill to break 4!

@thomasconrod2686 8 ай бұрын

1st marathon age 57. Trained very well, good nutrition and sleep, fueled well, decent milage (45 in peak week), and tapered 2 weeks. I just missed my "A" goal with a 4:02. I will go for sub 4 again in the fall of 2024. Thanks for the video!

@CoachJasonatRunningSecrets 8 ай бұрын

Exciting! Keep me posted with how it goes and if there’s anything I can do to help. You got this!

@tompatrick795 Жыл бұрын

Well I ran the distance on my own in 2022 at 5:00. I trained and did a real one in 2023 at 4:30 (unfortunately there was no water for second half) I’d love to break 4:00 this year as I am turning 60. 😅

@CoachJasonatRunningSecrets 11 ай бұрын

You can do it! 🤙🏽

@GeggaMoia 9 ай бұрын

Thats so inspiring! Running my first one this year at 28years of age

@hansschenker 4 ай бұрын

I am on age 67 and train for a sub 4hr marathon. You give good and clear measurable advice. Consistency in training is key for success!

@CoachJasonatRunningSecrets 4 ай бұрын

Best of luck with your training!

@Ap-sy5nt 5 ай бұрын

First marathon last year. Tried a sub 4 and came in at 4:01 😢 we go again in october. Sub 4 incoming

@CoachJasonatRunningSecrets 5 ай бұрын

You can do it!!

@Taylormademan900 5 ай бұрын

I did 4:06 in the San Francisco Marathon last week and it's driving me crazy. It took me 42 minutes to run the last 3.2 miles. I'm disappointed although I PR.

@niconeumann3520 2 ай бұрын

EXACTLY the video i missed. Bonked pretty hard on my last marathon but somehow finished it under the cut-off-time. Now, with this information and more mileage it is going to be sub4. Thank you for that fantastic video!

@CoachJasonatRunningSecrets 2 ай бұрын

You got this!

@briansmyth1502 8 ай бұрын

03:59:41 at Manchester last Sunday. Injury free block. Peak 35 mile week, 2 week taper, used Runna app.

@CoachJasonatRunningSecrets 8 ай бұрын

Awesome! Great job

@egt9093 Ай бұрын

Thank you for this video, really clear and helpful! 🙌🏽🙌🏽🙌🏽

@CoachJasonatRunningSecrets Ай бұрын

Thanks for watching! ❤️

@hnmotorider242 4 ай бұрын

Very informative, practical, straight-forward vid. I agree with it 100% I will run my 1st marathon ever later this month at City of Mexico. I have been preparing all year long for this event. Best!

@CoachJasonatRunningSecrets 4 ай бұрын

Glad it was helpful! Good luck!

@profalbers9408 4 ай бұрын

Training for my first. Have done 2 half marathons so far: 2:14 is best so far (I'm 65). Running 27 miles per week so far.

@CoachJasonatRunningSecrets 4 ай бұрын

Nice work!

@BenHarshbarger 10 ай бұрын

4:28:10 for my 2nd marathon, shaved off 11 minutes from 1st time..would love to work toward a sub 4 with a real plan

@CoachJasonatRunningSecrets 10 ай бұрын

Nice! You can do it. Stay consistent and focus on the long run and easy paces and you can get there quick

@MrMeowNow 3 ай бұрын

Negative splitting! About to run my 1st marathon in 12 days... Profile is : 5 miles uphill, and 21 miles downhill. Planning on negative spit it:) My BP in 1/2 Marathon is 1:41.41 .... Downhill for 21 miles should be extra FUN!

@CoachJasonatRunningSecrets 3 ай бұрын

The Mountains2Beach Marathon is similar to that and it rocked my world lol You can do it!

@thetimwinter 4 ай бұрын

First attempt at a marathon is this October in Chicago. I have been training at 9:30 pace (18 week plan) and doing track days on wed and long runs on sat. I take fri and sun off. Sometimes I add tempo at the end of the easy runs, or hill sprints. Today I tried to do a 5 mile run at marathon pace but my biggest issue is going too fast. I kept trying to slow down but here I am running at 8:15 pace which is not sustainable at my current fitness level. This will be the biggest challenge for me. I think I just need to start the race like a casual "jog" and make it up, hopefully, on the second half.

@EdwinChenLoo 4 ай бұрын

Just get into one of the pace team groups.

@CoachJasonatRunningSecrets 4 ай бұрын

Good luck! Be patient with yourself! Force yourself to slow down a bit. Your first one is all about finishing so keep that in mind as you race.

@mikezaengle 5 ай бұрын

First marathon I ran in 08 (21yrs old) at 3:54 without training. Did a few mid runs of 8mi and one long run of 17mi but that was it. Now running 2nd marathon this December and training first it! Aiming to beat my first time but just started running again about a month ago after a 15 yr hiatus

@CoachJasonatRunningSecrets 4 ай бұрын

Good luck!

@nazreenkhalidd Жыл бұрын

Great tips! Will adapt your tips to my plan. Road to sub 4 🎉

@CoachJasonatRunningSecrets Жыл бұрын

You can do it! 💪🏽

@oatletacompleto1 3 ай бұрын

Awesome vid, thank you!!

@CoachJasonatRunningSecrets 3 ай бұрын

Thanks for watching!

@tuftoughunderfatigue5978 3 ай бұрын

Great insight and information. Thank you for some great advice

@CoachJasonatRunningSecrets 3 ай бұрын

Thanks for watching! :)

@Marc-dk8vw Жыл бұрын

Thank you so much. You are so awesome! #First

@CoachJasonatRunningSecrets Жыл бұрын

My pleasure! 👍🏽

@gabriellakyriacou-ee6ix 5 ай бұрын

Many thanks for your video very informative

@CoachJasonatRunningSecrets 5 ай бұрын

Thanks for watching!

@grzegorzjuszczyk932 6 ай бұрын

#1 4:44:38 my first marathon time

@CoachJasonatRunningSecrets 6 ай бұрын

Good job!

@sayjelpatel8083 8 ай бұрын

Very helpful!

@CoachJasonatRunningSecrets 8 ай бұрын

Thanks for watching!

@robbieb2011 5 ай бұрын

Question for coach. I'm a 48 year old runner. Have ran since high school. I used to run marathons and ultras but I stopped doing them 8 years ago as I was always getting injured and although I love long distance I hated being injured. So I run 10k races now. My race pace for 10k is currently 6:55 per mile. I want to run a marathon in December. Although I have run many marathons under 3:15 I just want to break 4 hours but want to train doing bare minimum weekly mileage to avoid injury. I'm currently at 18 miles a week for last year consistently. That's my sweet spot. I never run back to back days. Can I run 3 days a week and break a 4 hr marathon at my ability? My 3 runs per week would be a 5 miler, a 7 miler, and then a long run with the longest long run being 20 miles 3 weeks before race day. Is this sufficient to break 4 hours. I refuse to run a marathon if I am not breaking 4 hours. Currently, as long as its not 90 degrees, my easy runs are at 8:15 pace and my average heart rate on these runs are 130. My max heart rate is 172.

@taufiktaufik6182 8 ай бұрын

Thanks..good video. I am 54, and mine was 5:20 in 2023, do you think i can run sub 4?

@CoachJasonatRunningSecrets 8 ай бұрын

Thanks! I bet if you have a solid year of consistent marathon specific training, you can get there

@MarlynnespecialOlympics22 11 ай бұрын

This is my fourth marathon, but is my first one by myself

@CoachJasonatRunningSecrets 11 ай бұрын

Good luck! ❤️

@RunwithRein 2 ай бұрын

4:50 3 years ago. i want to break it this time

@CoachJasonatRunningSecrets 2 ай бұрын

You can do it!

@whenwe9168 3 ай бұрын

3h56 is my best

@CoachJasonatRunningSecrets 3 ай бұрын

Nice!

@ianwarner1429 9 ай бұрын

4:27:19

@CoachJasonatRunningSecrets 9 ай бұрын

Awesome!

@joakimtollerud2172 11 ай бұрын

So how long should the easy runs be? And the long runs?

@CoachJasonatRunningSecrets 11 ай бұрын

It varies depending where you are in the plan. Easy runs can be anywhere from a few miles to 8-10 miles. Long runs should build up to atleast 18 miles

@joakimtollerud2172 10 ай бұрын

@@CoachJasonatRunningSecrets And if you are going for the half marathon?

@krithickplayroom9609 Ай бұрын

Age 14 PB sub 4.30

@edwin5419 2 ай бұрын

12 to 18 weeks of 40 miles per week. Imagine doing 100-110 miles per week for that long and still only having a PR of 4:49 after 15 marathons. Guess it's just a crappy hand.