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.
@@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.
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 .
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 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.
@@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) 😅
longest run that i did was 14 miles... have my first marathon on 22nd of September:) Planning to run something around 3:30ish... that is 8 min per mile... Lets GO!
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!
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
I'll be running the Leeds Marathon on may 14th to raise money to fight MND and my watch is currently predicting 4:00:48 😂 so I might not quite make the 4hr mark. Great video and yep I'm doing all those sessions and have been training since December last year, fingers crossed now.
That is so true. I have ran many km trail and ultra marathons but I did my first city marathon at the 6th year of training. And I planned 3:30, which almost worked. Almost, because I got cramped at the 37 km and had to finish in 3:42 at the end. But had nice lessons learnt.
I think the best way to train running a marathon is to focus on excercises to make running easy, rather than building stamina. I loved interval training a lot, and when I was capable of running a series of thousand meters within 4 minutes, I could run at 6 m/k with my heart around 125 bpm. At that point longer distances became fun, and I coulld increase my distance from about 14k to over 30 k in a matter of weeks. I picked up running about 4 months ago doing the beginners course of my old running club, and the goal of this course is to gradually increase the amount of minutes running continously untill half an hour at your own speed.
I did the FM last week with 4h.25mn for the first time at Angkor Empire Marathon in Siem Reap Cambodia, and I run around 150 km a month before the race but can’t get sub 4 . Too hard ❤🏃
Anybody who's done more than a dozen marathon's quickly figures out you don't do a sprint to a slow burn. Zone training is good, but nothing beats actually running the basic distances: 5k, 10k, half and full. When you run all distance you can quickly figure out what kind of pace you need to sustain maximum speed within those distances. My bests are all related in terms of effort and times: 5k = 18;50 @ 185 HR 10k - 39;40 2 175 HR half= 1;25 @ 167 HR marathon = 3;21 @ 158 HR Also, kept the training simple but intense: a.) ran every other day for max "work" and max "recovery" b.) progressed from base of 6 miles per run to gradually increasing to 12 mi per run in the span of 3 months c.) the pacing is whatever the "average pace" to get max performance for that distance. So, the "effort level = HR target" was same whether 6 mile workouts or 12 mile workouts. d.) basically, let the training and your body get stronger. Not "push" harder and harder. The "pushing" was consistent and only more distance "only add more" when I naturally got faster at that distance. My last bit of advice always train "faster" than the goal marathon pace, when training at a shorter distance. My longest weekly long run was about 3 hrs, and I would always pace faster than my goal marathon.
I've been running for 3 months, and about 7 weeks ago, I ran 23:55 for a 5k I have half a marathon coming in about 4 weeks, my longest run was 9 miles 9:30 pace hopefully I can do it in about 1:50 minutes.
@@gtn I did it in 3:03:24. Quite happy with That time. Now there is a PB to beat! Your suggestions really made it for me. Petty early on, runners started passing me. The longer the race went the more positions i gained back because most of them went far beyond their racepace!
Hi, just subscribed! I’m running my first marathon in April and I’m completely undecided how to approach it in terms of time. Obviously no pb to beat so completion is the goal! My best is 5k in 20, 10k 44, Hm 1.46. Returning from injury I was thinking a sub 4.30 would be good but going by this video I should be pushing for a lot more?
Lately I've been thinking about why all training plans I see don't make you run the full distance of the race you are training for. Because, I mean, you wanna test if you can do it before the actual race day right? But I just understood it because of this video. Thanks!
