The general rule of thumb is to not increase mileage or intensity drastically and to increase it by 10% week by week. This is mainly to prevent any injuries and to stay safe while training. This means you need to be running on average around 20 miles weekly to start training with this plan. I mentioned in my previous point that this plan starts off with 20+ miles in the very first week. Having some previous running experience is important to take on the challenge of a sub 4-hour marathon pace without injury. Plus, you’ll be running 20+ miles in your very first week of the plan. You’ll need a decent amount of experience to begin with, considering this plan is 16 weeks long. This particular plan is designed for runners who already have experience training for a marathon and have run at least one previously. If you’re an absolute beginner, I recommend going for one of my beginner marathon training plans or even a couch to marathon plan for your first one. What to Consider Before Training for a Sub 4-Hour Marathonīefore you commit to a time goal like a sub-four hour marathon training program, you need to consider a few different factors: 1. This training plan is to finish a marathon within 4 hours and the strategies are designed to help you find the pieces you need to tweak to hit that big goal. The 4 hour marathon goal pace is 9:09 per mile.īut no one wants to finish at 4:01, so we usually set our goal pace closer to 8:50-8:55. Run To the Finish Coach Amanda Eardly What’s a Four-Hour Marathon Pace? Patience with the process and getting the right race day are part of the process. I know many runners who took multiple races to BQ, multiple races to cross the sub two half marathon barrier and the 4 hour marathon. It’s absolutely possible with the right training, but that doesn’t always mean it will happen the first time around either! Thus the sub 4-hour marathon goal is one that requires additional fitness, focus, and mental determination. The average marathon time in 2018 was 4:32:29 the average men’s marathon time was 4:52:18 and the average women’s marathon time that same year was 4:48:45. A 4 hour marathon training plan is designed for someone who has covered the distance before and is ready to put additional pieces in play to hit their goal.
A marathon is not just 26.2 miles, it’s months of training, smart recovery, and good nutrition to get to the start line feeling strong, confident, and healthy.
0 kommentar(er)
