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7 Practical Strategies For Your First Marathon: How To Survive (and Enjoy) 26.2 Miles

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Running your first marathon is a massive life event – completing 26.2 miles on foot is a testament to your dedication, your training, your grit, and your athletic prowess.

And while I always advocate that 90% of your race day performance depends on your marathon training, there’s the 10% left on the table for race day which can make a huge odds.

No matter how many miles you clock during your training, the decisions and actions you take on race day itself can make the difference between a great, or terrible, race.

A great first marathon result is a combination of a well-prepared body, and a strategic approach to the race.

With that in mind, here are my 7 top strategies for your first marathon, to help you survive – if not thrive!

1. Have a Start Line Plan

Before you even arrive at the race location for your first marathon, you want to know exactly what your plans are at the start line.

Start lines can be big, busy, confusing places with huge lines for portaloos and bag drop services, and confusion and anxiety as to where you’re actually meant to go when the race starts.

Here are some of my tips for your start line strategy:

  • Arrive with an abundance of time, if the logistics allow for it. It’s safe to assume that most runners plan to arrive around 30 minutes before the race begins, and in bigger races this can cause a huge influx of people that overwhelms the facilities. Try to get there 15-20 minutes before the crowd so you’ve got time to do anything you need to (bib pick-up, toilet visit, bag drop) and to figure out where the start line is.

  • Plan to visit the bathroom, at least once. Race nerves get to every runner, whether it’s your first marathon or your 50th. So even if you go to the bathroom 30 minutes before the start, you’ll probably need to go again 10 minutes before the gun goes off. Keep an eye on bathroom lines and listen to your bladder, but in general, take advantage of the facilities before the race starts.

  • Warm-up gently in the 15-20 minutes before the starting gun fires. Things like light jogging, jumping on the spot, and dynamic stretching can help to waken up those stiff, sleepy muscles – especially if you have an early-morning start. Just be aware that the effects of a warm-up are only good for about a quarter-hour, so don’t perform them too far in advance.

  • Most medium to large city marathons have different starting pens to group runners with others of a similar ability. Make sure you’re aware of which starting pen you’re assigned to, and figure out how to get there.

    TIP: try to make your way towards the front line of your starting pen, especially in a big marathon. That way you’re less likely to be held up behind other runners when the race starts.

  • Chug your pre-race snack (energy gel, for example) 15 minutes before the starting gun. Most of these sports nutrition products take around 15 minutes to actually digest and kick in (refer to the label for exact timings).

  • Get your GPS watch ready; it’s very easy to forget all about it when the race begins, and then only realize you missed it a few hundred meters down the road. Keep your finger over the START button, but don’t push it until you cross the start line (forget about when the starting pistol goes off, that’s the gun time. Your time is measured by a timing chip, and begins when you physically cross the start line).

2. Don’t Go Out Too Fast

This is my most important recommendation – especially for first-time marathon runners – in terms of things you can get right or wrong on race day.

The simple truth is that in any given marathon, most runners go out too fast.

It can be hard to avoid, and it’s something I’ve certainly been guilty of.

After months of preparation, your legs have never been more poised in their life. The big day arrives, and the infectious energy and anticipation at the start line flows into your bloodstream.

By the time the starting pistol fires, your brain is firing with adrenaline – making every step feel light and free.

It feels like you’re gliding rather than running, and it’s easy. You get the sensation that you could go even faster, so why not?

Warning: this is an enormous error!!!

The faster you go at the start of the race, the more you’ll suffer in the later stages.

So, how fast should you run?

This brings me to my next point…

3. Aim For a Constant Pace Throughout Your Marathon

I could spend a good few hours talking about the merits of various marathon pace strategies, but to keep it simple if you’re running your first marathon I recommend aiming to hold a constant pace throughout.

Holding a constant pace throughout your entire 26.2 miles means that:

i) you’ll be holding back in the 1st half of the marathon

ii) you’ll be able to tap into those stored reserves in the 2nd half to maintain your pace.

This is especially true in those first few miles, when it’s tempting to go faster. The problem with this approach is that the faster you go, the more rapidly your muscles will fatigue…and will more likely lock up and refuse to run in that 2nd half.

A constant pace means that you’re never over-stressing your cardiovascular system, your fuelling abilities, or your muscles – everything is going to operate at an even rate which is *hopefully* sustainable for your entire 26.2 miles.

What should your pace be?

If you are aiming for a specific finishing time, you want to run at a pace that’s about 5 minutes faster than what’s necessary – those 5 minutes will allow for any toilet stops, unplanned issues, or slow-downs.

Check out our marathon pace charts to figure out what pace correlates with your target finish time.

If you have no time-based goal and simply want to finish your marathon, my recommendation is that you run your race at a conversational pace – this means a speed at which you can comfortably sustain a conversation with someone next to you. It definitely helps to figure out what this pace is in training, so you can stick to it on race day.

Whatever you do, try not to wing it on race day – it increases your probabilities of hitting the wall, getting injured, and having a horrible experience

strategies for your first marathon

4. Take Nutrition Seriously

One of the most important strategies for your first marathon to get right is your fuelling strategy.

It’s something many runners don’t spend enough time on, especially rookie runners who don’t have that much distance running experience.

You want to be eating small amounts regularly throughout your marathon – energy gels are the perfect solution, as long as you’re comfortable with them.

Which brings me to my next point – trial all your fuel in advance during your training…don’t leave anything to race day.

Your stomach does funny things during long runs – mainly because your body prioritises blood flow to your muscles, so your stomach gets a little neglected – and suddenly, something as innocuous as a banana can have you laying on the deck, battling stomach cramps.

5. Use Music As Motivation – Sparingly

There’s been a slew of studies that prove listening to your preferred playlist can improve your performance, so I encourage you to take your headphones along to your marathon.

But a word of advice, from experience:

Don’t listen to music throughout your marathon. Save it for the last 5-10 miles or so, when you are uncomfortable and need some inspiration to push you through.

If you listen to music for the entire run, you’ll find that it’s effects gradually wane, and when you really need that boost it won’t be so potent.

Keep your playlist upbeat, inspiring, and stick to old favourites.

6. Remember That Walking Is OK

Walking, in fact, can be part of a well-planned walk/run strategy that can lead to an impressive finishing time!

Don’t be too quick to dismiss the idea of taking a walking break – or several – during your marathon. At times, it can be a very effective way to give your overwhelmed legs some respite, before pushing on.

And it’s worth noting that a brisk walker will have the same pace as a plodding jogger. So don’t feel too bad about stopping to march – just keep the tempo up.

7. Take Advantage of my FREE Marathon Training Bootcamp!

Guys, I run a FREE 5-Day marathon training bootcamp – it includes a bunch more stuff on race strategy, as well as much more advice for your marathon training.

I give you access to all my training plans, and each day check in with some fresh marathon training advice!

If you’re interested, drop in your details below – and I’ll get right back to you:

What To Eat Before a Long Run for Dynamite Results

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Long runs are a staple of any good distance running training plan – but knowing how to fuel them, or what to eat before a long run, can be tricky.

It’s especially hard if your long run is first thing in the morning, right after rolling out of bed.

It’s common to perform shorter early morning runs on an empty stomach (though I recommend always having at least a banana). But when you’re heading out for more than an hour, you really need to prime your body with some fuel a while before you begin your exercise.

Being properly fuelled before a long run means your glycogen stores are topped up (those are basically your muscles’ source of energy as you run). Not having sufficient glycogen means you’re much more likely to bonk / hit the wall!

And your fueling can start the night before your long run – all those carbs can top up your stores, helping you run further.

Let’s look at how to eat before a long run!

Long Run Fuelling and Digestion Explained

During long runs, most of our energy comes from carbohydrates. Our bodies convert these to glycogen, which is stored in the muscles and liver – ready to power our workout.

The longer we run, the more we deplete these glycogen stores. That’s why it’s important to both . . .

i) load up on carbs before our run, and
ii) top up our carbs during our run.

It’s also important to understand the role digestion plays when planning our long run nutrition.

The problem is, digestion can be difficult during a long run. During prolonged exercise, blood is diverted away from the internal organs and is pushed to the large muscle groups.

The longer you run for, the longer your internal organs have diminished blood flow. That’s why it’s so common to suffer from GI problems on long races.

So it’s important that we consume the majority of our fuel at least 1-2 hours before our long run, and that anything we eat during the run is easy to digest. Having some food in the stomach promotes blood flow, reducing the probability of discomfrt and GI issues.

What To Eat The Night Before a Long Run

While it’s not essential to be fuelling the night before a long run, it can serve as an opportunity to top-up some of those carbohydrate reserves – so your fully fuelled the next morning.

I recommend eating a carb-rich dinner, though no need to eat a bigger-than-normal serving size.

Aim for 60% carbs, 20% protein, 20% fat.

An easy option is a pasta dish; I often opt for spaghetti in a home-cooked tomato sauce.

This way I’m getting a good loading of carbs, while keeping things healthy.

Other night-before meal ideas include;

  • Chicken casserole with potatoes
  • Stuffed bell peppers with rice
  • Quesadillas
  • Stir fry with meat
  • Thai curry

The key points for this meal are to:

  1. Don’t over-eat.
  2. Eat early (rather than later).
  3. Choose something you know you’ll digest easily.
  4. Stick to minimally-processed whole foods (as opposed to processed / ready meals).
  5. Keep portion size normal, just choose a high-carb recipe.

You’ll also want to avoid alcohol and caffeine the evening before a long run.

what to eat before a long run breakfast

What To Eat Before a Long Run in the Morning

The best way to fuel a long run is to eat a 200-300 calorie meal, 1-2 hours before you start running.

Unfortunately this stays true even if you’re going for a dawn session.

In other words, you should wake up 1-2 hours before your run to have a meal.

Although this might be more painful to schedule, your body will thank you for it during your run – and you’ll definitely notice the difference in your performance.

The best food to eat before a long run is typically anything carb-based which you know your body likes.

So…what to eat before a long run?

Popular ideas include things like:

In other words, look for simple foods, high in carbs, that you enjoy eating.

For me, that’s a big bowl of porridge (just oats and water) and a huge spoon of peanut butter dunked in the middle.

Getting these carbs into your system 1-2 hours before your run is the best pre long run meal you could have.

It starts topping up those glycogen reserves and gets the digestive system going.

And don’t forget your sports nutrition too!

I recommend taking a gel or sports drink 15 minutes before you start your long run, then again for every 30-45 minutes of exercise.

These easy-to-digest snacks keep your fuel stores topped up!

Follow a Meal Plan For Success (Our’s is FREE)

Struggling with run training nutrition?

Need more ideas for what to eat before a long run?

Why not grab a copy of our FREE marathon training meal plan?

It includes 4 weeks of recipe ideas (with veggie options) and guides on how to eat well during run training.

Even if you’re not in marathon training mode, you can check out the meal ideas – all for free!

7 Bucket List Marathons, Chosen By Marathon Runners

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Looking for some inspiration to choose a bucket list marathon?

Here’s my pick of some of the most life-affirming, awe-inspiring marathons around the world.

One of the best things about running a marathon is that it gives you the opportunity to travel.

Sure, running local marathons is awesome – but when you combine a marathon with an overseas trip (especially somewhere a little exotic or with an interesting culture), they can become unforgettable experiences.

I recently tapped our community of runners to find out what their top bucket list marathons were – and they didn’t disappoint!

From major city marathons to remote, exotic routes – and a couple of ultras in there too – this list is bound to whet your appetite and get you thinking big for your 26.2 mile run.

So next time you start to dream big…start here!

Bucket List Marathons: The Complete List

1. The Great Wall Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 1
credit: Albatros Adventure Marathons

Location: China

Visit organiser’s website

The Great Wall Marathon epitomises a Bucket List experience – you’ll run up and down over 5000 steps and you make your way along the iconic Wall.

Don’t aim for a PB though, all those steps will challenge even seasoned marathon runners.

“An incredibly intense, difficult, and hugely satisfying run” said Martin Evans, who also warns runners about the heat, “the heat during our run was brutal and far more impactful than the steps.”

The race is often praised for it’s excellent organisation, with multi-lingual staff and doctors present throughout.

Just take care – if you haven’t run a marathon before, ensure you train for the stairs and heat. Every year some runners DNF, with a few requiring stretchers and IVs. Fortunately the medical team get great reviews.

2. The Big Sur Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 2

Location: California, USA

Visit organiser’s website

Called “the marathon on the Ragged Edge of the Western World”, the Big Sur Marathon is coveted by seasoned marathon runners – and not that easy to get a spot for.

Taking place over the historic ‘Highway 1’, the route starts in Big Sur and runners head north over undulating hills and spectacular coastline views, finishing in the town of Carmel-On-Sea. With one big climb at the half-way point (Hurricane Point) and numerous rolling hills between miles 22 and 25, you want to have your hill training down before attempting this one!

The support and sense of community surrounding the Big Sur marathon is second-to-none; prepare yourself for classical musicians on the course, free strawberries as you enter Carmel, and loads more from the locals.

It’s another 26.2 miler that you should run for the experience, and not the PR: “You can run a good race at Big Sur, but running a personal best or personal record would be quite a feat given the hills and some years, given the winds” says Susan Ibach, 2018 finisher.

3. The World’s Fastest Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 3
credit: Albatros Adventure Marathons

Location: Granada, Spain

Visit organiser’s website

The ‘World’s Fastest Marathon’ is advertised thus as it is almost entirely downhill; it averages a descent of 4.6%, which is 1,938m of altitude drop over the 26.2 miles.

Granada is an awesome setting for a race; an hour’s drive from the balmy Mediterranean – it is a great place to spend some time both before and after the race.

A word of warning from an earlier finisher: “The last 12km is pretty much flat and it was incredibly hard to switch running style after running downhill, pounding your quads, for 30km! We had trained for running downhill, but the actual race was far harder than we had imagined.“

Running downhill promotes eccentric movement; therefore for this race, you want to train both on the downhills, and running flats after hitting the downhils.

Definitely a PR friendly race…if you don’t want to mention to your friends that it was practically all downhill!

4. The Boston Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 4

Location: Boston, MA, USA

Visit organiser’s website

The daddy of city marathons, the Boston marathon has become legendary.

It’s the world’s oldest annual marathon, started in 1897 and one of the hardest to get into – you have to run a BQ (Boston Qualifier) within a target time for your age and gender, which can be brutal (here’s my guide).

Heartbreak Hill is the famous elevation climb that can break elite and recreation runners alike. While the climb itself is relatively slight, it’s located between miles 20 and 21 making it tough on the legs and mind.

5. Loch Ness Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 5

Location: Inverness and Loch Ness, Scotland

Visit organiser’s website

If you’ve ever dreamed of visiting the lush highlands and historic locations of Scotland, then the Loch Ness marathon gives you that opportunity.

Running along the banks of Loch Ness (can you spot Nessy, the monster?) before finishing in the iconic city of Inverness, the route provides sweeping vistas of the best of Scotland – and ends in a host town which highlights the best in local culture.

Usually held in early Autumn, the Loch Ness marathon provides an opportunity to run in cooler – though sometimes wet – conditions.

The route has some rolling climbs in there – nothing too drastic, but enough that it may mar any attempt at a PR.

Still, not every race is about hitting a target time – sometimes it’s all about the experience.

This is one of those races.

6. The Walt Disney World Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 6

Location: Disneyworld, Florida, USA

Visit organiser’s website

One for your inner child!

The Disney marathon is actually a festival of running, set over a few days – and taking place across the DisneyWorld theme parks!

The series of events held over several days means you can actually complete more than one race, including the Dopey Challenge – running 5k, 10k, half marathon, and a marathon over 4 days.

Sounds like fun, right?

7. Comrades Marathon

7 Bucket List Marathons, Chosen By Marathon Runners 7

Location: Durban – Pietermaritzburg, South Africa

Visit organiser’s website

The first thing to note about the Comrades marathon is that, despite the name, it’s actually an ultramarathon. At 90.2km, this isn’t a race you can simply should up to – it requires an ultramarathon training approach.

What’s more, the route direction alternates each year. Given the altitude difference between the start and end points, the race is uphill one year, and downhill the next. Surprisingly, many runners prefer the uphill route – running downhill for 90km can be extremely tough as DOMS sets in.

Before You Sign Up For Your Bucket List Marathon, Learn My Marathon Training Strategies

7 Bucket List Marathons, Chosen By Marathon Runners 8

I’m a long-time marathon runner, ultrarunner, and UESCA-certified running coach.

Having helped hundreds of runners achieve their marathon goals, I know what it takes to train for a marathon – and what strategies to use to train smart and maximize results, while minimizing the risk of injury.

Get started with my FREE 5-day Marathon Training Bootcamp, where I share with you the most essential lessons and tips for getting marathon-ready!

Average Marathon Times: Broken down by age, gender, and marathon

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If you’re in marathon training mode and gearing up to run 26.2 miles, you might be curious about what the average marathon time is.

In this post, we do a deep dive into historical marathon finishing time data to check out what an average time to run a marathon looks like – by age, by gender, and by the race route you’re running.

Interested to see how your finishing time compares to others, or what a good marathon finishing time is?

Let’s jump in!

Average Marathon Times – Overall

The latest data shows that globally, the overall current average marathon finishing time is 4 hours, 32 minutes, and 49 seconds.

Interestingly, the data from 2001 shows that runners used to be a little faster! The average marathon time back then was 4 hours, 28 minutes, and 51 seconds. So we’ve gotten around 4 minutes, or 1.4% slower over time!

Going further back in time, the average time to finish a marathon was actually quite a bit quicker. Back in 1986, the overal average marathon finishing time was 3 hours, 52 minutes and 35 seconds – that’s over half an hour faster than our current average timings!

We can attribute this overall slowdown to the boom in distance running in the 1990’s and 2000’s, and more people adopting running as a healthy lifestyle choice.

Is a slower average marathon time a bad thing? hardly! It means more people willing to get up and run 26.2 miles, which is hard to argue with.

Average Marathon Pace

Based on the above overall average marathon finishing time of 4:21:39, this translates to an average marathon pace of 9:57/mile, or 6:12/km.

Note that this is the average pace, smoothed out over 26.2 miles.

But in reality, the average marathon runner gradually slows down over their race – in fact, on average the 2nd half of a marathon is run 11 minutes and 48 seconds slower than the first half (called the ‘marathon half split‘).

(Looking for marathon pace info? Check out our Marathon Pace Charts)

Average Marathon Time – By Gender

Women’s Average
Marathon Time
04:39:09		Overall Average
Marathon Time
04:21:39		Men’s Average
Marathon Time
04:10:10

Women’s Average Marathon Time

The current average women’s marathon finishing time is 4 hours, 39 minutes, and 9 seconds.

Some data shows that women have actually gotten faster by around 11 minutes in the past 20 years; this can be attributed to a boom in the number of women signing up for their first marathon in the late 1990s and early 2000s.

The average age of a female marathon runner is 36 years old.

The average marathon half split by women is 11 minutes and 43 seconds; meaning this is how much slower they ran in the second half of their marathon, compared to the first half

Men’s Average Marathon Time

The current average men’s marathon finishing time is 4 hours, 10 minutes, and 10 seconds.

This represents a gradual slowdown in men’s timings: in 1986, the average men’s marathon time was 3:48:15, and in 2001 it had increased to 4:15:13.

The average age of a male marathon runner is 40 years old.

The average marathon half split by men is 11 minutes and 51 seconds; meaning this is how much slower they ran in the second half of their marathon, compared to the first half.

Marathon Finishing Time: Distribution By Gender

Average marathon time distribution

The graph above, used with kind permission from marastats.com, shows the distribution of finishing times for both men and women from over 3 million marathon finishing times.

It’s interesting to note the peaks on each graph leading up to each major time horizon – for example, the biggest peak represents runners squeezing in under the four hour mark.

Average Marathon Time By Country

Which Country Has The Fastest Marathon Runners?

The following chart shows the average marathon time for 46 countries, ranked in order of speed!

How do you measure up to your local average?

Average Marathon Times: Broken down by age, gender, and marathon 9

Average Marathon Time By Age

The following data breaks down the average finish time by age group and gender; it was based on a study of 21,000 marathon finishers in 2010.

AgeMenWomen
0–154:53:536:04:11
16–194:16:194:50:23
20–244:01:554:28:59
25–294:06:434:27:14
30–344:07:354:28:07
35–394:10:394:33:47
40–444:09:364:34:13
45–494:11:324:39:02
50–544:19:494:55:37
55–594:31:105:00:52
60–644:53:265:12:26
65–995:06:595:20:57

Average Marathon Times For Popular Races

Here are average finishing times for some of the most popular U.S.-based marathons:

Average Boston Marathon Finishing Time: 3:54

Average Chicago Marathon Finishing Time: 4:34

Average San Francisco Marathon Finishing Time: 4:34

Average New York City Marathon Finishing Time: 4:37

Average Los Angeles Marathon Finishing Time: 5:32

Average Disney World Marathon Finishing Time: 5:48

How To Improve Your Marathon Finishing Time

If you’re looking to improve your marathon finishing time, sign up for my FREE 5-Day Marathon Training Bootcamp and I’ll send you tips and expert advice on how to train smart and achieve your marathon goals!

References:

This article uses data and analysis from the following sources:

RunRepeat: The State of Running

Marastats

Pace Calculator website

The Sub 4 Hour Marathon Pace: Essential Guide + Training Plan

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Bagging a sub 4 hour marathon is all about getting that 4 hour marathon pace right.

After running a bunch of them myself and coaching many other through the process, I learned the right pacing strategies and training methodologies to break the 4 hour barrier.

In this post, I’m going to break down what you need to know to break the four hour mark in your next marathon.

We’re going to look at:

  • What your sub 4 hour marathon pace strategy should be,
  • How to get comfortable running at that pace,
  • How to train towards the 4 hour marathon pace, while also increasing your mileage
  • How to structure your training . . . plus I throw in my free 20-week four hour marathon training plan!

Ready?

Let’s jump in!

The 4 Hour Marathon Benchmark

It just so happens that it takes most well-prepared marathon runners somewhere between three and five hours to run their 26.2 miles.

In a recent London marathon, the average mens’ finishing time was 4:04:23.

This means that anyone breaking the four-hour benchmark is not just a marathon runner – they’re an above-average marathon runner.

Running a marathon in under four hours means you’ve sustained an average pace of at least 6.55 miles/hr for 26.2 miles – it’s a badge that shows not just endurance, but a good level of underlying fitness and training behind it.

The four-hour benchmark has become an important line in the sand.

Many marathoners choose it as a goal – the difference between a 3:59 finishing time and 4:01 is subjective but important to lots of runners.

Note: A GPS watch or running app is pretty much mandatory for the training I’m advising here.

How to Run a Sub 4 Hour Marathon

A sub 4 hour marathon is all in the training.

Here, there are no shortcuts.

In order to avoid hitting the wall or getting injured while training, you’ve got to put in the hours – that typically means a minimum of three to four months of dedicated marathon training.

In this post, I walk through the ‘how’ of a sub 4 hr marathon – starting with how your actual marathon will look and the pacing strategy to use, and then working backward from there to develop a training plan to get you to that point.

So – how do you train to run a marathon in under 4hrs?

4-hr marathon

Marathon Success = Pace

A successful 4 hour marathon is all about pacing.

Your pacing strategy can be broken into two elements: speed and consistency.

If you surveyed most marathon finishers, you’d see their pace consistency was all over the place.

The average marathon runner start off very fast, manages to sustain a good pace throughout most of the race, then drops off in the last few miles.

This is typical.

26.2 miles is a long distance, and our bodies are not normally adapted to keep going for so long. It’s to be expected that after three or four hours, your energy starts to sag.

So how do we combat this?

We train for it. 

If you want to run a sub 4-hr marathon, the most comfortable pacing strategy is to run a consistent pace throughout the entire race.

This means you’ll probably be holding back in the first half of the marathon, but this will serve you well later on.

(check out my related article: Why Marathon Pace Is So Important)

Right, so we’ve established that we have to train ourselves to be able to run a consistent pace for 4 hours, but what pace?

(This strategy also assumes that your marathon route is pretty uniform – if you have big hill sections or other challenges, you need to factor these into your training and pacing strategy.) 

The 4 Hour Marathon Pace

In order to get around your marathon in exactly 4 hours, you would need to run a 9:09min/mile pace, or 5:41min/km.

Here’s the thing though – no marathon is perfect.

Whether it’s hills, fatigue, toilet stops, crowds at the start, or that old knee injury, something is likely to slow you down at some point in your run.

That’s why I always recommend you plan to run a little faster than an exact 4 hour pace.

If you were to allow for 10 minutes of padding – thus finishing in 3hrs 50mins if all goes well, then your marathon pace would be:

8:46min/miles, or 5:27min/km

Write this pace down on a post-it, stick it on your fridge or somewhere you’ll see it!

The truth is, when I am aiming for a 4 hr marathon I’ll constantly check my GPS and try to always be a little under the 4 hour marathon pace, by a few seconds per mile/km.

It’s fine to go faster than this pace, but don’t go too much faster – all we want to do is finish within 4hrs, right?

And the last thing you want to do is use up energy early on that you later really need.

OK, so we’ve established how fast we need to run, and that we are gonna run as close to a consistent pace as possible, right?

So now, let’s look at how to train for this.

marathon4hr

4 Hour Marathon – Training

 Jump ahead to download our Sub 4 Hour Marathon Training Plan!

Here I’ll describe the elements of the training plan, the minimum recommended length of the training plan, and why a training plan is so great in the first place.

The intention with my training plan is to not only increase your maximum mileage but to develop your running base to be super strong.  

This is a key ingredient in being able to run a consistent pace for four hours.

That is why the initial mileage is higher than some of my other marathon training plans, which are not so pace-focussed.

So why do you need a training plan?

Your training plan is going to be your guide.

By mapping everything out at the start of your training, you are giving your schedule some structure, allowing gradual increases in mileage and pace.

Types of Training

Here’s the different types of training I recommend, and have included in the downloadable training plan:

Classic ‘Training Run’ – These are typically 3-7 miles (5-11km) in length, and run at the 4 hour marathon pace (8:46min/mile pace, or 5:27min/km).

In the first few weeks of training it’s alright if you are a little slower, but by around 8-10 weeks prior to the marathon you want to be running this at marathon pace.  These runs are what will really build up your core running base. 

Long Slow Run – this is a weekly long run where you gradually increase your maximum mileage.

Most people do these on weekends as that’s when they have the free time. This should be done at a slow, easy pace – one in which you could hold a conversation with someone.

These runs allow you to very gradually build up your maximum mileage.  You’ll notice that in my supplied training plan, the longest run is 21 miles or around 33km.  

This means that during your marathon, the final stretch will be uncharted territory.  

Don’t worry – if you’ve followed the training plan, you’ll be conditioned to hold your pace throughout these last few miles. 

Speed work – for speed work, you can choose to do either tempo runs or interval training. Speed work helps you get your base pace up to that magic 4 hour marathon pace.

Tempo runs involve starting at a slow, very easy pace and gradually increasing the speed over around 35 minutes until you are running at faster than race pace (it should feel unsustainable).  You should peak, then spend the last 5-10 minutes slowing down.

These are good to do with a friend. Interval training means a mixture of running fast and slow. Try this: run at close to maximum speed (90% of max) for 30 seconds, then back off to an easy jog for 3 minutes. Repeat x 10.

Cross training – this means any other type of workout that contributes towards your training. I recommend low-impact activities such as swimming, cycling or yoga.  

Cross-training should compliment your running workouts, and not risk injury.

How Many Months To Train For A Sub 4 Hour Marathon?

In order to build up the running stamina and the consistency of pace to run a sub-4hr marathon, most people with a reasonable level of base fitness would require a complete minimum of four months.

To do your marathon comfortably, I’d recommend looking at five to six months, if not more.

4 Hour Marathon Training Plan – Download Here

Sub 4-hr Marathon Training Plan

Click here to check out the 4hr Marathon Training Plan.

The training schedule which accompanies this post is designed around 5 months of training. If you have more time, gradually build yourself up to the mileage detailed in week 1.

If you have less than 5 months, I recommend you count backward from the end of the training plan and jump in there.

And don’t forget to check out my ebook – The 4-Hr Marathon, 130+ pages with step-by-step advice on how to beat the 4-hr mark – including extensive details on the 4 hour marathon pace strategy!

4-Hour Marathon