Marathon Quitter to Running Sub-4 Hours (You Can, Too)

[@noelmarkham]

This is the best sub-4 video I've seen. No silly training sessions, just simple, logical, precise advice

[@runningwithjane]

Thank you so much for that positive feedback, Noel. ☺️ It's always my goal to offer helpful, tangible advice in a clear way to all of you runners out there!

[@chankoksoon]

Start small!!! See how it feels what individual distances do to your body.

[@josephchianese7745]

Ran 3:57:24 yesterday at the Columbus Marathon. It was my first marathon and your videos have been a big help. Thanks for all you do!

[@runningwithjane]

Congratulations, Joseph!! Sub-4 on marathon number one is huge!! Appreciate your support of the channel!

[@michite7435]

My first marathon (virtual, ran all alone) was 6:23. This year I did my 2nd Marathon (live race) and I did 5:35 . ...weather was much better and I had the fellow racers is what I credit it to. Hope next year I can get to 5 or under.

[@runningwithjane]

That's awesome! All about building brick by brick and staying consistent over time. You got this!

[@alifeinvisible]

So much great advice! I did my last marathon about 20 years ago and then took a lot of time off due to knee issues. Started running again about 7 years ago or so and FINALLY signed up for a marathon again - coming up in October. I'm excited and a bit nervous. Lucky, I'm in a city with a great running community, so there's a marathon training team and so much support, which I always tell anyone to seek out if they live in an area with a decent running community. My goal is at least a sub-9 minute pace. Now, to put in that training!

[@runningwithjane]

Nervous is normal - it will turn into energy when it's time to race! And that is awesome you have a supportive group to train with, it really makes such a big difference. Can't wait to hear how your marathon goes!

[@copperdan7667]

The more and more i listen to your videos the more I see how similar we are. I too, used to run 5 hour marathons because I didn't train properly. I too, quit running for 10 years. I trained almosr a full year to get a running base set. I signed up for my marathon and set my goal at four hours. In three weeks I will finally get my chance to see what i can do. You have to come run Grandma's Marathon Jane. If you enjoyed Twin Cities you'll love Duluth.

[@runningwithjane]

Sometimes we make it too easy to quit on ourselves when we think we suck at something...when in actuality it's often we just need to stick with it, realize greatness takes time, and get the proper guidance along the way! I would love to...have heard great things!!

[@runningwithjane]

And you're going to rock your race, Dan!!

[@DevRunner]

Great advice as always Jane! Dialing in all aspects of health, diet, rest and training can be tweaked to bring improvement to our racing. Perfection isn't necessary! Keep pushing!

[@runningwithjane]

For sure and thank you! Yes, it definitely takes dedication and a relentless pursuit, but it's amazing what you can do when you just "keep pushing" forward...as you know! 😉

[@joanneh232]

That’s so motivating to hear any one can do a sub 4 with enough work. I am not sure I will every push for that but it is great to see faster times with dedication. I remember when we did our mile test in middle school, I though 7 minute and faster paced miles were just for the genetically gifted. It was great to see that it is possible for me to run that fast with some work. I think it was less than a month into training for my first half marathon I ran a sub 8 mile and I was so excited. Always love to see when you post a new video!

[@runningwithjane]

I 💯 had those same thoughts, too, Joanne! I remember the first time I ran a 5-mile race I had done several years in a row under 40 min. and I was floored! I never thought that would be me. It's amazing what we can do when we just practice at something and give our bodies time to adapt. Thank you for the kind words, Joanne - keeps me motivated to put out more vids. Excited for your marathon training coming up!

[@joanneh232]

@@runningwithjane I am so excited too. Don’t think I would have the confidence to go for it without your help.

[@agjnr1983]

It’s like you took our call from yesterday and made a video…. It was good getting to connect with you and watch the video! Keep up the good work :-)

[@runningwithjane]

Hey Anthony! Sometimes I feel like a broken record haha...but I will say, it took hearing the "run easy to get faster" message many times over before I finally believed it and it sunk in. So nice to meet with you, as well, and honored to help you meet your running goals!

[@JarPed]

I'm going for it october 15th at Long beach california. Nervous, but my half marathons were all at 1hr50mins and they felt good. planning on doing exactly this, opening up at a 9:20 and then turning it up a toward the end. thank you for this advice.

[@runningwithjane]

Conservative start is always the way to go! Respect the distance and know you have time to finish strong if your body is ready. I hope you have an amazing experience!

[@JarPed]

@@runningwithjane thank you!!

[@NaturallyKarli]

This was so inspiring, Jane. You make this seem achievable for amateurs. You must be one heck of a coach; )

[@runningwithjane]

Well that is just the sweetest. Thank you, Karli 🥰 I know you are, too!!

[@VietBotPDX]

gunning for sub 4 in two weeks! hoping for the best! thanks for the info

[@runningwithjane]

Wishing you best of luck!! Start conservative, fuel well - that's my best advice!

[@timfox3411]

Great stuff Coach Jane. I hope you had a nice break and are feeling recovered and refreshed.

[@runningwithjane]

Thanks so much, Tim! With practically 2 back-to-back marathon cycles I feel like I'm only just now starting to feel back to normal with my running... Scaling back has been welcome and necessary. Looking forward to focusing on more strength training and training for some shorter distances for 2023!

[@ssiiddhhuu04]

Very insightful 💡 and unlike other videos your content is very precise! Thank you! 🙏🏼

[@runningwithjane]

I appreciate that!

[@LionLeosh]

Truly appreciate your thoughts. Keep up the great work!

[@runningwithjane]

You're so welcome and thanks for taking the time to share your kind words!

[@Runner35611]

Your videos are so helpful!! Thank you !!

[@runningwithjane]

Hi Jim! Glad to hear that - thank you for watching!

[@thomasconrod2686]

This is such sound and realistic advice. Any runner who listens will be ready to hit some PR's!

[@runningwithjane]

Thanks so much for the kind feedback, Thomas! Agreed - we often make it more complicated than it has to be.

[@mailorlee2]

I'm running my last CIM this year, but my third, because I'm so stressed every time I have to train. But someday when I'm more experienced and have more time, I plan on doing another full and when I do, I hope to finally run a sub 4. Hoping to BQ by 50 😅if life goes according to plan🙏. Thanks for all your tips, Jane.

[@runningwithjane]

Writing this comment as CIM is happening - I hope it's a great day out there for you!

[@lcpholman]

Ran my first marathon this year aiming for sub4, but after getting ill 2 weeks before hand, only really feeling better 2 days beforehand so thought it was never going to happen. Got through 30k in about 2:46 so was on target, but ultimately the fitness wasn't quite there after the illness and struggled the last 10k finishing 4:09. I wasn't sure if I was ever going to give it another go (at 52 I've left it quite some time to try this for the first time :) , but your video has definitely got me thinking!

[@runningwithjane]

Hi Lindsay - so many people struggle with that last 10k even when they aren't sick...the marathon is tough! Sounds like you definitely have that sub-4 in you with just a few tweaks. This video might help you avoid the wall for next time: kzbin.info/www/bejne/mqWxiYaqZaaondk I say go for it!

[@alfredkwok9239]

If you could run 10K for sub-50 mins and after approx 3 to 4 month training, for flat road course, it is very easy to run the finish time for around sub-350. But for race with some steep slop, then the fisisg time could be 5 to 10 mins more. I have run over 70 marathon, and over 60 of those are sub-4. And only 5 of those are sib-430 due to bad weather or injury before the race. And I got 5 of those are sub-330. Sub-4 Marathon is pretty easy and young guy below thirties, even without too much training, sub-4 Marathon is still possible

[@runningwithjane]

You've accomplished a lot! Running sub-4 hours is a great goal for many people and can take a lot of hard work and learning to train correctly.

[@bretstevens262]

Thank you for making this video! I hope to break 4 hours at the Monumental Marathon on 5 November 2022. I missed my chance in 2016 by 11 seconds, but an ambulance stopped the race in front of me about 600 meters from the finish, so I probably could have really done it that year. Anyways, 6 years later, I believe that I can do it in 2022!. Thanks again!

[@runningwithjane]

Hey Bret! Wishing you best of luck in snagging that sub-4! You believe and that is a big step in making it happen!

[@mad_incognito]

Last October I did a 1h49 half and now I am preparing for my 4th San Diego's RnR marathon. Realizing that this could indicate that I could run a 4h marathon scares me as this is about 50min faster than last year. That said I have changed a lot in my training.and life style and so far it yielded a lot of improvements in my running. I guess it will come down to a race day judgement if I go for it or take it more conservatively.

[@runningwithjane]

This is exciting though! Trending in the right direction - and even if you don't get the 4-hour marathon this time, you know it's going to happen. Definitely want to consider how your training has gone, etc. and if you feel it's setting you up for going for that sub-4 on the day or if slightly more conservative makes sense. Be proud of your progress!

[@raghunandarcot9025]

Simple and an awesome video and very logical!

[@runningwithjane]

Glad you found it helpful!

[@Lumpydog]

Sounds great! If only I had a professional training plan. Oh wait, there’s one in my Final Surge calendar. Thanks again. Keep putting out the informative videos. Cheers.

[@runningwithjane]

Excited for you to get started, Jeff!! Abd will do! 🙌

[@leonphelly01]

My half marathon was 2:10:54 2 weeks ago now planning to so a marathon in 6 months

[@ollie1317]

I have been running almost 2 years and have done a few half marathons now and been thinking i should try building towards a marathon sometime soon. Kept weekly base mileage up through the winter so far and noticed my regular mileage is higher than every marathon training plan i see starts at,and found a local small marathon at end of April that i think i wil go for. My best times are 1hr 42 half marathon, 10k at 46.46(off road and only 10k race i have done) and my recent parkrun best 5k at 20:20 so i should in theory be capable of sub 4 but at 49 years old i am very aware that if i push to hard for a time goal it could go wrong and still have a bit of fear about the step up from doing halves. It wont be as flat as most marathons either.I dont want to go as conservative as saying just finishing is the goal but think 4 1/2 is an ok aim with a push to take some off that if feeling ok late on.

[@runningwithjane]

You definitely sound like you're ready! And depending on the how well your training cycle goes and what mileage you're able to comfortably get to, a sub 4-hour time goal is absolutely within your abilities!!

[@asyrip]

I'm 54 and just ran my first marathon. Happy to get sub 4. The last 3 miles were the hardest.

[@ollie1317]

@@runningwithjane I got to 23 miles in training and had 4 or 5 runs over 20 miles i think and going gentle early felt good and finished faster in all long training runs. On race day i went off too fast and struggled and had to do a few bits of walking late on but in the knowledge that sub 4 was in the bag. Very happy with 3hr 54mins for a first attempt and with more than 900 ft elevation not the flattest marathon.

[@GrumpyOldEd]

Thanks Jane. Simple and clear. :D

[@runningwithjane]

So glad it was helpful, Ed!

[@BobBob-uv9fq]

Giving myself 5 yrs training,will be 60 ,,,,a lot of my motivation is being fit into my 60 s but an under 4 hrs sure would be good

[@runningwithjane]

I love that you're giving yourself time. Keep consistent through the years and the reward will be great.

[@BobBob-uv9fq]

Been using a watt bike got a tri athlete training me ,,only 5 yrs to go ,,,my calf keeps getting injured though ,but deffo will be fit in my 60 s

[@MobileBroadbandBlog]

Thanks, really helpful tips. I'm hoping to go for my first sub 4 after the summer. One request, I'm from Europe and there's 700 million of us over here who have no idea what a mile is..... :) So, it would be really useful to break your paces down into mins/km as well as the usual mile equivalents. This is especially revelant when talking about 5k, 10k Thanks again!

[@runningwithjane]

Best of luck on your sub-4! Yes, I will try to be better at providing times/distances/paces in KMs as well.

[@tomdcrypto1109]

i got the base! time to train for a sub 4 hour marathon! Running the NYC Marathon this Nov!

[@runningwithjane]

Let's gooo!!!

[@tomdcrypto1109]

@@runningwithjane I just ran a sub 4 here in Toronto yesterday!!

[@runningwithjane]

Yes, Tom!!! Huge congrats!!!

[@8701nicole]

What are your thoughts on Garmin Coaching for marathon training? Just curious, do you do coaching from afar? I’ve been blessed with 5 children. I also homeschool. My time seems to be flying outta the window the more miles I add…lol I want to be sure I’m using my time effectively. I’ve been training for 6 months but don’t feel like I’m doing good enough to run my marathon in December. Maybe you can point me to a video you’ve made that would help me? I appreciate all the time you take to make these videos!!! They are super informative! I’ve gotten my tailwind and my fenix 6 off of your suggestions, I’m not disappointed!!

[@runningwithjane]

Hi Nicole! Thanks for your support of the channel! What marathon are you running in Dec?? As far as Garmin, I think the more interactive ones only go up to a half. Their plans you just implement on your own are are probably a fine choice for a beginner who is disciplined and will do the runs each day and will truly run at mostly an easy pace. Yes, I coach from afar! I have runners from everywhere. The benefit to having a coach is having a plan tailored specifically to you, making sure you're running the right paces, can adjust your schedule and help you stay accountable (just to name a few!) As a mama myself I understand the challenges that come with balancing it all. It can be done if it matters to you. Here is my coaching page so you can see what I offer: readysetmarathon.com/home/run-coaching-services/

[@8701nicole]

@@runningwithjane Hey! Thanks for getting back. My marathon is the Panama City Beach Marathon. It's got a 6 hour cutoff and that's got me nervous. I looked that up upon your recommendation! So thank you again! Garmin has helped me prepare for a half marathon (this Saturday). It's been tough stuff. Afterwards, I'm switching to the marathon training with Garmin. I had to set it up on my computer rather than the app. I will definitely check out your website!! Again, keep the super informative content coming if ya can. I appreciate you and all you the work you put into these videos.

[@openwater4897]

Hey, when you talk about pace can you have the per Mile as well as per K in future videos :-) ?

[@runningwithjane]

Thanks for mentioning - definitely something I need to try to be better at in the future. I have a few international athletes on my team who use kms so I am getting better at the approximate conversion!

[@Kaz.2719]

I’m a Minnesota runner too!

[@runningwithjane]

I'm actually from CO, but LOVED running Twin Cities Marathon and hope to get back!

[@runningwithjane]

Get the 4-Hour Marathon Training Plan through Final Surge: www.finalsurge.com/coach/janespringston/plan/45074

[@amyg2328]

Is your plan really $21.95 or is that PER month?

[@runningwithjane]

It's a one-time fee of $21.95

[@chankoksoon]

Do the work first and don’t think about the result first.

[@runningwithjane]

Agreed. My video that went out today I say just that!