![]() ![]() But no one ever said reaching your running goals would be easy. But for some runners, this will realistically take years. I think almost all runners are capable of running a sub-4-hour marathon when given enough time to train and build their running fitness. 2.) Demonstrate a Certain Level of Fitness This will make the transition to marathon training much easier on your body, making it a lot more likely that you’ll get to the starting line healthy AND ready to run a 4-hour marathon. And you should be able to be at the point where you’re consistently putting a longer run into your week that lasts at least 1 hour long. If 4 hours is your goal, I highly recommend going into marathon training feeling very comfortable running 20-25 miles per week divided among 4 or 5 runs per week. ![]() It may seem weird to train for your training, but that “off-season” prep is really important. 1.) Go Into Training With Solid Base MileageĪttempting to start training for a marathon with no base mileage is a bad idea, and even worse if you have a time goal as lofty as 4 hours. These are the seven best determining factors to snag that 4-hour marathon. And everything you do properly will set you up for success. Top 7 Things You Need to Do to Run a 4-Hour MarathonĪ lot goes into marathon training. But by implementing the following recommendations and being consistent over time, it’s a goal that most runners have the means to achieve. Even many who do the work may not achieve that goal on the first go. Running a marathon under 4 hours doesn’t just happen, it takes a lot of work! (That’s a 9:09 average pace per mile or 5:41 per kilometer by the way). Run a specific amount of mileage each week.Have a fitness level that allows you to run a 9:09 average pace for 26.2 miles.Go into training with a solid mileage base.To run a marathon in 4 hours you’ll need to: I personally didn’t achieve this goal right away, but with a few tweaks to my training, I was finally able to make it happen in 2017. Knowing that most runners complete a marathon between 4 and 5 hours, as discussed in our article, “How long does it take to run a full marathon?”, getting a sub 4-hour marathon time is something very few people will ever do. Running a marathon in 4 hours is a time goal that many runners aim to achieve. ![]()
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