Sub 4 Marathon Pace Strategy to PR Fast & NOW
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- Опубліковано 4 жов 2024
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Are you seeking a new sub 4 marathon pace strategy? If so, watching this video from start to finish will ensure you have the highest chances of success. I hope these running tips will be helpful to you. I know you have change up your sub 4 hour marathon pace strategy, focus on a negative split and train adequately as sub four hour marathon pace you'll run that 3:59.59 you are aiming at.
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Nathan Pennington, MBA is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
DISCLAIMER: The information contained on this UA-cam Channel and the resources available for download/viewing through this UA-cam Channel are for educational and informational purposes only. ALWAYS consult a Physician before starting any running program or nutrition routine. Exercise at your own risk. Train smart, not hard!
AFFILIATE MARKETING DISCLAIMER: This video and description may contain affiliate links, which means that if you click on one of the product links, the channel may receive a small commission to help purchase more fun products to do review videos! As an Amazon Associate I earn from qualifying purchases.
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One of the most underrated running channels on UA-cam…thank you sir
I appreciate that! Definitely putting in some work over here. Thanks for your support of RDA.
Your commitment to delivering high quality content is so appreciated.
Thanks for your support mom 😍🙏🙏😍💪
This is the only page I go to for running advice . I’ve made the decision to commit to my first marathon and I’m shooting for around 3:40-3:45. Im in the Army NG and usually can pull off an 1130-1200 min 2 miler on the ACFT, so I decided to switch it up completely and go for a marathon. Thanks for delivering great content! I got until March to prep and I’m on W3 currently of my plan.
💪💪💪💪💪✊🙏
Just found and subscribed to your channel. I really appreciate how direct you are in your advice and that don’t regurgitate the same old information like many other running channels do.
I’ve got my first marathon in 8 weeks and I’ve been doing nearly all zone 2, which I’m sure has helped me build an aerobic base, but my legs now only know how to run slow!
Welcome aboard and appreciate your support OM23. Keep up the superior training and racing. looking forward to hearing about your upcoming new personal bests.
Thank you again for another brilliant video 🙏🏽 In my previous training I wasn't doing much of Easy Runs/Zone to running. Most of all my long runs I was running too fast.
Interval Sessions I've always been consistent so now I'm learning how to do easy runs too & need to add Tempo runs.
Thank you
Thanks for your support Marcel. Glad you are making some adjustments..will pay huge dividends in 2024 and you will start seeing new PRs. Keep me updated on your progress
HEllo Sir, and thanks for an amazing channel, unbelievable i have not seen this before now, but after seen this and your other videos, there is a lot that makes sence to me, i have never considered myself as a fast runner, but looking back, i can see i need a different approach so thanks for opening my eyes 🙂
i am guessing that this would go for cycling and swimming as it does for running ? you need to put in your speed work.
Kindest Regards
Michael Weber
Appreciate your support Dubs and expect some big PRs out of you in the coming months and years. Just don't lose enthusiasm. Be patient and kind to yourself through your training and do your best, it is all you can do anyway. Also, don't discredit yourself either. You are better than you think. Yes, if you are specializing in any anaerobic activity you definitely want to stress the energy systems of the body. Keep up the superior training and racing Michael.
Hey Coach,
I'm interested in enrolling in one of your training plans. I'm 38 years old and began serious running in August 2022. My current PRs are 22 minutes for 5k, 47 minutes for 10k, and 1:47 for a half marathon. I recently completed the 2023 NYC Marathon in 4:21. Although my goal was a sub 3:40, I faced cramps halfway through, leading to a run-walk for the remaining 13.1 miles. My ultimate aim is to BQ, but I'm uncertain given my current race times and age. I worked with a coach on the V.O2 app but feel I've hit a plateau. My highest mileage was 45 miles during marathon training. Should I prioritize speed development in shorter distances or focus on longer distance training, considering my next marathon is the 2024 NYC Marathon?
Hey Danny. Congrats on having already dropped that 22 min 5K, 47 10K, 1:47 half marathon and 4:21 marathon. VERY well done! I DEFINITELY understand how hard that second half of the marathon can be. You will definitely be well under 3:40 in due time. I would focus on prioritizing your speed but ALSO focusing on longer distance training. You need to start doing those long runs faster as I talk about, not eery week but every other week. Get used to training at paces significantly faster than 3:40 marathon pace so you eventually sustain it for the entire distance. Also, start hydrating better in training and in the race. Focus on a negative split in the race as well. Training plans can be found at rundreamachieve.com/shop/ and monthly coaching, if interested at courses.rundreamachieve.com/membership Keep me updated on your progress and hope this helps. I know you can get that BQ and sub 3:40 time.
My current marathon time is 4:15. Just started the training for the fall marathon using Hansons. The target is to run sub 4 in October. The tempo and long runs are hard for now. How many miles should I run at MP during the 16 mile long run?
I would aim for about 3 to 4 miles in the early stages of your build up and then work toward 7 to 10 miles the fitter you get. Keith and Kevin Hanson are great guys, have known them for years and superior coaches. Good luck in your training. Know you will get that sub 4:15 you are aiming for.
@@rundreamachieve Thanks Nate!
Any time brother