Sub 4 Hour Marathon Training Plan | Tips to PR NOW
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- Опубліковано 4 жов 2024
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Are you seeking a new sub 4 hour marathon training plan? If so, I hope this video which includes some of my top recommend running tips will help you make that next big leap in your running. Focus on consistent training over 12 and preferably 16 weeks in length and you will make significant gains.
Remember, it isn’t just about physical training but mental preparation as well. The best middle to long distance runners are spending approximately 40% of their weekly volume at or below goal race pace.
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Nathan Pennington, MBA is the founder of rundreamachieve.com 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. He is a former 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.
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Have a question or have a topi you'd like me to cover in my next video? Share your thoughts below in the comment section. Like, Share and Subscribe. Thanks for supporting this channel.
Thanks Nate. I used your sub 4 plan and achieved 3:54. I’m still using it to try shave off some minutes to secure a BQ . I’ve managed to increase my running cadence to 180 + now trying to improve my running stride but I’m not sure how to do that .
that is awesome to read this Joanne. Nice work and congratulations on that outstanding 3:54!!
Nate you talk about HR 160 + . The trend currently is low HR ( at marathon pace). Can you talk about low HR training v high .
I will definitely make a video on this Joanne. Thanks for sharing your question and it is a good one. More to follow.
Hi Nathan, can you talk about what are some signs to look for as your training, that will help you determine if your goal time or race pace is too aggressive for your current fitness level? And at what point in your training do you reevaluate yourself and adjust your training?
Will do Hector. Will make a future video on this. Great questions. Have a great weekend brother.
What pace & distance would you recommend on a Tempo run for Sub 4 Marathon? Thank you
Around 8:30-32 per mile (5:18 kilometer) pace, start off around 3-4 miles extending to 7 to 10 miles.
Thank you so much 🙏🏽
I've been doing Intervals /Tracks once a week quite consistently for the past year.
Tempo runs I've never included in my trainings so looking forward to it 🙌🏽🙌🏽
👊💪👊💪