Running your first marathon is a huge achievement. Finishing it in under four hours? That takes strategy, discipline, and smart training. The good news? It’s absolutely possible—even for first-timers—if you follow the right approach. In this guide, I’ll break down everything you need to know to cross that finish line in under four hours.
Understanding the Sub-4 Goal
A sub-4 marathon means running 26.2 miles (42.2 km) in less than 4 hours. That requires an average pace of 9:09 per mile (5:41 per km). It’s a challenging yet achievable target for many runners with consistent training and smart race-day execution.
Step 1: Build a Strong Training Plan
1. Follow a Structured Marathon Training Plan
To succeed, you need a plan that balances mileage, speed work, long runs, and recovery. A typical 16- to 20-week training plan should include:
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4-5 running days per week
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1 long run per week, gradually building to 20-22 miles (32-35 km)
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Speed workouts (intervals, tempo runs) to build endurance
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Easy recovery runs to promote muscle repair
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Strength & mobility work to prevent injuries
A good plan follows the 80/20 rule, where 80% of runs are easy, and 20% are high-intensity.
2. Build Your Endurance with Long Runs
Long runs are the foundation of marathon success. Start at 8-10 miles (13-16 km) and gradually increase to 20-22 miles (32-35 km). Incorporate race pace finishes, where you run the final 2-5 miles (3-8 km) at your goal pace.
3. Speed Work to Build Strength and Stamina
To run faster, you need to train faster. Include:
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Tempo Runs (4-8 miles (6-13 km) at comfortably hard effort)
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Intervals (800m-1600m repeats at 10K pace)
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Progression Runs (start slow, finish fast)
Speed work improves running economy, making race pace feel easier.
4. Strength Training for Runners
Adding two strength sessions per week improves efficiency and prevents injuries. Focus on:
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Core exercises (planks, Russian twists)
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Leg strength (lunges, squats, deadlifts)
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Mobility drills (yoga, foam rolling)
Step 2: Nail Your Pacing Strategy
A sub-4 marathon requires disciplined pacing. Many runners make the mistake of starting too fast and fading late in the race. Here’s how to avoid that:
1. Stick to Even Splits
Aiming for a consistent pace of 9:00-9:05 per mile (5:36-5:38 per km) is the best strategy. Your goal is to conserve energy early so you have strength left in the final miles.
2. The Negative Split Strategy
A slightly conservative first half and a stronger second half is the key to a smooth race. Try to run the first half in 1:59-2:00, and if you feel strong, slightly pick up the pace in the second half.
3. Break the Race into Sections
Mentally, a marathon is much easier when you divide it into smaller parts:
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Miles 1-6 (1-10 km): Easy, relaxed, holding back energy
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Miles 7-13 (11-21 km): Settle into a steady rhythm
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Miles 14-20 (22-32 km): Maintain focus, hydrate, and fuel well
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Miles 21-26 (33-42 km): The final push—embrace the discomfort and finish strong
Step 3: Perfect Your Fueling and Hydration
1. Carb Load Properly Before the Race
In the final 2-3 days before the marathon, increase your carb intake to top off glycogen stores. Eat whole grains, pasta, rice, potatoes, and drink plenty of fluids.
2. Stick to a Fueling Strategy During the Race
Your body will burn through glycogen, so fueling consistently is crucial. Plan to:
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Take a gel every 45 minutes or 30-60g of carbs per hour
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Hydrate at every water station (alternate between water and electrolyte drinks)
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Avoid experimenting with new foods on race day
3. Hydration Matters
Drink small amounts of water every 2-3 miles (3-5 km). Overhydrating can be just as dangerous as dehydration, so aim for balanced intake based on weather conditions.
Step 4: Race Day Execution
1. Get Your Gear and Nutrition Ready
The night before, lay out your running clothes, shoes, race bib, gels, and hydration plan. Stick to familiar gear that you’ve trained in.
2. Warm-Up and Start Controlled
A light warm-up (dynamic stretches and an easy jog) is enough. When the race starts, resist the urge to sprint—pace discipline is key.
3. Stay Mentally Strong in the Final 6 Miles (10 km)
The real challenge begins at mile 20 (32 km). Here’s how to stay strong:
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Break it down into one mile (1.6 km) at a time
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Use mantras like “I am strong” or “One step at a time”
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Draw energy from the crowd and fellow runners
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Focus on good form and deep breathing