26.2 miles in under 4 hours... sounds hard right?! Running a sub-4-hour marathon is a huge achievement, and getting there is not easy! We explain what your pacing strategy should be, how to train for this goal, and the big mistakes to avoid. If you can break that 4-hour barrier, that would put you in the top 43% of marathon runners for men and in the top 21% for women!
0:00 - Intro
1:13 - Pacing strategy
3:35 - How to train
6:47 - How to know you're ready
7:35 - Takeaway tips
Useful Links
Submit your Photo and Video to us 👉 gtn.io/UPLOAD
Check out the GTN Shop 👉 gtn.io/TeamKit
GTN Training Plans 👉 gcn.eu/gtntp
Are you training to attempt a sub-4-hour marathon? 🏃 let us know how you're getting on in the comment section below! 💬
Watch more on GTN...
📹 Top 5 Metrics You Should Track When You Run 👉 • Top 5 Metrics You Shou...
📹 Watch our Editor’s Choice Playlist 👉 gtn.io/editorschoice
📹 Watch our weekly show, The GTN Show 👉 gtn.io/GTNshowPlaylist
Photos: © Triathlon / Getty Images
🎵 Music - licensed by Epidemic Sound / Artlist 🎵
CTC - Chasing the Cat - Sven Lindvall
KOLOSS - ELFL
Lead - Farrell Wooten
Talk of the Town STEMS INSTRUMENTS - Adelyn Paik
Il Sole Splende - Sum Wave
Night Shimmer - Tape Machines
Break Me Open - JOYSPRING
#gtn #triathlon #swimbikerun #swim #bike #run #marathon #sub4marathon #howto #howtorun #pace
The Global Triathlon Network (GTN) is the world's biggest triathlon KZhead channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first-timers - and everyone in between!
With the help of our former pro and Olympic medal-winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
- How to swim, bike, and run faster with expert knowledge
- Try our session ideas
- Investigations into wide-ranging topics
- The best triathlon bike tech and gear with pro-know-how
- In-depth, entertaining features from the heart of the sport
- Chat, opinion and interact with us across the channel and on social media!
Join us on KZhead’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete!
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Canyon bikes: gtn.io/canyon-bikes
THEMAGIC5: gtn.io/TheMagic5
MET Helmets: gtn.io/MET
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Precision Fuel & Hydration: gtn.io/PrecisionHydration
Selle Italia: gtn.io/SelleItalia
Trimtex: gtn.io/Trimtex
Wahoo: gtn.io/Wahoo
Zwift: gtn.io/zwift
Watch our sister channels:
Global Cycling Network - / gcn
GCN Tech - / gcntech
GCN Racing - / gcnracing
GCN Italia - / gcnitalia
GCN en Espanol - / gcnenespanol
GCN auf Deutsch - / gcnaufdeutsch
GCN en Francais - / gcnenfrancais
GCN Japan - / gcnjapan
GCN Training - / gcntraining
Global Mountain Bike Network - / gmbn
GMBN Racing - gmbn.eu/GMBNracing
GMBN Tech - / gmbntech
Electric Mountain Bike Network - / embn
Are you training to attempt a sub-4-hour marathon? 🏃 let us know how you're getting on!
Berlin Marathon in September is on the line :-D First Marathon ever... it's going to be exciting
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.
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
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.
Just did a 4:04 marathon! Improved from a 4:24 marathon.
Waching this as someone who signed up for marathon, but only goal is actually finishing it.
We’re on the same boat brother
❤❤❤❤
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.
Change your mindset from wanting to finish the race to finishing with a good time
@@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.
Well that's spooky. Just spotted this after having just ticked off the sub-4 on my first public marathon (done two as solo previously). Just as you said, I planned on a steady 5:25-5:30 pace throughout (to allow for hills), and completed in 3:52:49 (avg. 5:31). Happy with that at 56.
Amazing!! Congratulations on hitting your goal! 🎉 Have you now got a new goal in mind? 🤔
@@gtn Sub 3:45 before I'm 57 would be nice, but know I'm pushing my personal limit now as slowing each year. Or maybe back to tri and do a solo LCW as a step up from 70.3.
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.
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 .
How long did you run at 5:50 min/km pace?
Don't worry bro, once you finish that one, you'll set a new goal.
did you stop when at the aid station to take breaks or what?
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!
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
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.
You are the part of my motivation and go on keeping going on the good work
Keep going on with the good work and thank you for everything ❤️
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
So how did it go..?
Wonder if Adrian’s still running the Marathon?
@@devastator200 same here
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!!
Great to hear this video was helpful! Good luck and Let us know how it goes! 🙌
Fingers crossed 🤞
How did it go?
@@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) 😅
Always great tips from you guys, thank you so much!
You are a part of my motivation to go on. Keep going on the good work and thank you for everything
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 .
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!
@@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!
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.
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.
Perfect timing. Going to run my first marathon (at 45) in october and aiming for a sub 4.
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!
Great guide . Going to be running the kielder marathon in Oct so your vid will help alot. Subbed
You are a partt of my moyivation too goo on keep going on the good work and thank you for everything❤
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
i just had these conversations with myself!
Sooo?..
@@user-wy1br4le3i decided to stick with the original plan of 3:45. Next big race is a 50 mile ultra 🫢
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.
On an IM I would be crazy with a 4:30 marathon.
always a great trip from you guys thank u soo much😊😊😊😊
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.😍😍
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.
I carry 2x500ml bottles on a belt in which I use homemade fruit juice with added Himalayan salt. You may consider carrying some form of liquid energy (purchased or homemade) that agrees with you that you can also train with on long runs, and then use aid stations simply for hydration.
We're almost the same with 5k and 10k. I will run my first marathon first week of november. Hope to finish sub 4.
Maybe you can train your stomach to take energy gels.
Finally, I can make time for to watch ur videos . Great videos, keep posting.
Excellent. Always give great tips ❤
Always great tips from you guys thank you
Yes you are absolutely rigjt your training is fantastic... Perfect video for this year ❤❤❤
You are the part of motivation to go on thanks for everything
Great stuff...nice tips and glad to just finish one but this will help
Always great tips from you guys
Love this advice! Thank you guys
Always great tips from you guys .
Love this advice thank you guys ❤
Always great tip form you guys think you so much
Love this advice thank you guys
Love you,s advice! thank you guy's
Loved this advice thank you guys
Yes you are absolutely right your training fantastic perfect video😊😊😊
Beautiful guidance man
Yes you are absolutely right your training is fantastic۔Perfect video for this year 😊😊😊😊
I'm watching your videos always helpful
Love this advice thank yuo ..
Amazing work 👏
Love this advice thank you guys♥️♥️♥️♥️
Loved this advice! Thanks guys, just what i needed.💪
Great to hear this video was useful to you! have you got a marathon in the calendar? 🤔
@@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. 👌🤩
@@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.
Very informative and outstanding video for running in marathon 👍
Thanks for important tips 😁🙂
Really helpful, thank you
Great work 🙌🏾I’m going to run my first marathon in Oslo in September next year. Great advice thanks 🙏🏾
Have fun - good luck!
You guys are great!!
Your fitness advice is so helpful and informative vedios
Best training up to attempt a sub-4-hour marathon great 👍
You guys are great!
Thanks for such video
Thanks for your guidance
You're absolutely right 👍
Perfect timing🎉
Amazing work
In the middle of training for the San Diego Marathon in June 2023 great tips I am just training to finish.
Great work 👍
Thanks for the video
Perfect information 🤠
Great guide 👏🏃
Nice work out 👍
Amazing Work
Keep good work❤
Perfect session
Outstanding 💯😊
Perfect video 👌
Good work 👍🏻
You are part of my motivation go on
Great message
You help a lot in building courage.
Nice one man
Great training
Excellent ❤
Great work
Perfect Video❤❤❤❤
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!
Perfect video 😊
Amazing video ❤❤❤
This is super and perfect video
Great video 😊
Excellent 👌👍💯
Motivational work
Wonderful video about running
Nice work 👍😍
Amazing workout
Very effective exercise and very good work
Excellent ❤❤👍
Waching this as someone who signed up for marathon, but only goal is actually finishing it.👍💯
Nice training
Well done 👍
Very informative vedio for different purposes 🙂😍
Good work 👏👍👏👍
Great motivational vedio 🎉😊 very interesting ❤
Perfect running
Amazing ❤
You guys are great