Congrats!!!. I would get the chance to do it on 14th November. I hope to come back here to tell you I did it 😃🤞🏾. Did 30k at 2:34 and I think I'll be ready
This plan has worked great! Ran my first 1/2 marathon in 2:11 one year ago, improving to 1:58 4 months ago. Started using this plan 2 months ago and just ran a 1:44 half this weekend! Six weeks to go before attempting my first marathon. I don't think I would have been ready to do this plan a year ago, but it seems ideal for me now.
Thank you for the helpful plan and articles! I followed this training plan for my first marathon. The training was going well for me so after week 12 I increased the training runs to a 5:20/km pace. I was able to complete my first marathon at 3:41. Very pleased!
Chose to stick to this plan 20 weeks ago. I missed one week due to sickness and chose to cut out the peak week of training. Yesterday I finished my first marathon in 3 hours and 46 minutes. I highly recommend this plan. Thank you for making it all free and accessible. Keep up the great work!
I've been making the mistake with the long runs. I've been running all my long runs at marathon pace, combined with runs during the week at an even faster pace. I've noticed fatigue and especially a lot of cramping. Thx for the tips
Using this plan for Chicago Marathon this year. Nervous about the long runs being conversational pace. I have been hitting the 4 miles at 835pace so far so good, so I guess it's going as planned.
That' half marathon week where we run at the race pace feels like a huge check point. Getting nervous the closer I get to it. 😂😆. Gotta trust the process!!
@@TheBramptonValleyRunner car hit me while I was riding my bike :(. Was on week 14 of the plan. I'm ok, but I had to post pone it for next year. It's demoralizing, but I was on track.
I am about to start this programme on Monday in preparation for London and I can’t wait! How do you go about changing the training to fit in with holidays? I’ve got 2 holidays planned this summer. I’m able to run on holiday but probably only for a maximum of 8km as the weather will be really hot (even in the mornings). How’s best to tackle this to not put my training at too much detriment?
Thank you so much, I used this training plan for Soweto marathon training & got over the line in 3:57:59, which is my PB. Kindly assist with your recommended long run pace?
I ran first marathon in 3h 15 min at the age of 16 and second one 3h 40 min delayed due leg cramp at 32km due to insufficient sleep or rest. Since then never run any full....now am 50 would like to acheive sub 4....by the way i did not follow any plans or diet ....just train regularly the max was 21km only.....
I will try to comment here a question to your 4Hr plan, for Interval run it states the number of 800m speed runs...do you have a recommendation for recovery time between? How much additional running to make up the weekly mile distance gap?
Try Edinburgh it’s fast I think. /I’ve given myself 7 yrs will be 60 yrs,,,,,,,,did 12 miles 1 hr 53 fairly comfortably,6 miles 51 mins ,at moment trying to focus on low impact training
@@BobBob-uv9fq You're definitely on track; you've run just shy of a half marathon in 1hr 53mins; that's exactly where you need to be. You've got the pace right, just need to build distance in a low-intensity, low -RPE way (see my most recent video)
Hi there. I am about to start the sub 4 hour training plan this week (very excited!) I am looking for a clarification on what you have written down for the Intervals day. For example - week 1 Wednesday 2 x 800m 8-9 / 10 RPE I understand that if my goal time is 3h45 min marathon, then this mean I will have to do 2 x 800 meters within a 3min45sec/ 800 meters. And in between those 2 x 800 meters I run at a slow pace for 3min45 sec before starting again, correct ? So the 8-9/ 10 RPE means I’m working at an 8-9 out of 10 RPE ? Or is the 8-9 the number of repetition? Thank you! Eli
Hi Elie, RPE stands for 'Rate of Perceived Exertion'. Check out the guidance notes attached to the plan, or more here: th-cam.com/video/IJ6_N8w6oac/w-d-xo.html
Try in through the nose, out through the mouth, and try to get a rhythm going. For easy runs, do the “talk test”: if you’re not able to speak a complete sentence, you’re running too quick! In a race, try breathing out when your dominant foot strikes the ground, and develop a rhythm so your breathing settles. Good luck!
Hi I want to know about your training program thanks for sharing this vedio I'm 50 y old but I'm still running 42 km and ultra so I want to know about the program
Hey @Steve, the majority should be at an easy pace. It helps to run 2-4 at your target race pace, preferably the shorter ones on step-back weeks. Check out the training plan, or more on long runs here: th-cam.com/video/M6vajNWFmdU/w-d-xo.html
I'd say it should be possible. The other training (swimming) is helping to maintain cardio fitness while taking the weight off the legs and many runners achieve sub4 on low mileage. Good luck
Have you grabbed a copy of the training plan? Let me know how your training is going, or any feedback on the video below!
Hi, I cannot see the link of the training plan. Please post it again. Thanks
I can't find the link either 😅
I've finished my marathon just yesterday with a 4:59 time. I also want to try your program, but can't find the link where to download it
I listened to a bunch of sources on the sub 4 hour marathon. This one stuck w/ me the most. My Result: 3 hr 50 minutes
Congrats!!!.
I would get the chance to do it on 14th November.
I hope to come back here to tell you I did it 😃🤞🏾.
Did 30k at 2:34 and I think I'll be ready
@@legendsofmyself How did it go???
Great, thanks :)
This Handbook works. I followed the plan. My first marathon just dropped a 3:57.
Boom, love it! Thanks :)
Used your plan for my first marathon in Manchester yesterday! Managed to get 3:58:12. Wouldn’t of been able to do it without your plan
awesome! Glad to hear it, and great work :)
Hello bro, can you comment the link here please. I want to try it also
This plan has worked great! Ran my first 1/2 marathon in 2:11 one year ago, improving to 1:58 4 months ago. Started using this plan 2 months ago and just ran a 1:44 half this weekend! Six weeks to go before attempting my first marathon. I don't think I would have been ready to do this plan a year ago, but it seems ideal for me now.
Thank you for the helpful plan and articles!
I followed this training plan for my first marathon. The training was going well for me so after week 12 I increased the training runs to a 5:20/km pace. I was able to complete my first marathon at 3:41. Very pleased!
awesome!
Great Program, only missed one run! Came out with a time of 3 hr 58 min, a 30 min improvement from last time.
Congrats! Great result, @Alex
Chose to stick to this plan 20 weeks ago. I missed one week due to sickness and chose to cut out the peak week of training. Yesterday I finished my first marathon in 3 hours and 46 minutes. I highly recommend this plan. Thank you for making it all free and accessible. Keep up the great work!
great job :)
I am at end of week 7th of this wonderful plan I hope that I'll be able to complete the course till the February and finish in that 4 hours
Well done!
@@marathonhandbook on the start of the week 12 now I didn't realise how good the plan is when you do that long Sunday runs so easily
I've been making the mistake with the long runs. I've been running all my long runs at marathon pace, combined with runs during the week at an even faster pace. I've noticed fatigue and especially a lot of cramping. Thx for the tips
You got this!
Hey what about the 80/20 rule?
Using this plan for Chicago Marathon this year. Nervous about the long runs being conversational pace. I have been hitting the 4 miles at 835pace so far so good, so I guess it's going as planned.
That' half marathon week where we run at the race pace feels like a huge check point. Getting nervous the closer I get to it. 😂😆. Gotta trust the process!!
Yeah!! Good luck!
@@ninjakittie24 how did it go?
@@TheBramptonValleyRunner car hit me while I was riding my bike :(. Was on week 14 of the plan. I'm ok, but I had to post pone it for next year. It's demoralizing, but I was on track.
@@TheBramptonValleyRunner thanks for asking :)
I am about to start this programme on Monday in preparation for London and I can’t wait! How do you go about changing the training to fit in with holidays? I’ve got 2 holidays planned this summer. I’m able to run on holiday but probably only for a maximum of 8km as the weather will be really hot (even in the mornings). How’s best to tackle this to not put my training at too much detriment?
Thank you so much, I used this training plan for Soweto marathon training & got over the line in 3:57:59, which is my PB.
Kindly assist with your recommended long run pace?
Can you explain the intervals 2 x 800m 8-9 / 10 RPE. What does 8-9 / 10 RPE mean?
I wonder about the 80/20 rule, since this plan has all days at a fast pace except the long run.
Same. I have a concern with this aspect
How do I incorporate hill runs to this training plan?
About to try my first marathon training. Excited but obviously worried as well. Aiming for 4 hours
Good luck. Stick to the plan, consistency in key.
I ran first marathon in 3h 15 min at the age of 16 and second one 3h 40 min delayed due leg cramp at 32km due to insufficient sleep or rest. Since then never run any full....now am 50 would like to acheive sub 4....by the way i did not follow any plans or diet ....just train regularly the max was 21km only.....
I will try to comment here a question to your 4Hr plan, for Interval run it states the number of 800m speed runs...do you have a recommendation for recovery time between? How much additional running to make up the weekly mile distance gap?
Is it necessary to do the Hill Repeats even if i am running a generally flat course race?
Try Edinburgh it’s fast I think. /I’ve given myself 7 yrs will be 60 yrs,,,,,,,,did 12 miles 1 hr 53 fairly comfortably,6 miles 51 mins ,at moment trying to focus on low impact training
Yep, they call Edinburgh "Fast, flat & perfect for a PB" ! Sounds like you're on track Bob, good luck!
Are these times any kind of indication ,I had an injury and they were in September,presumably I can get back to this
@@BobBob-uv9fq You're definitely on track; you've run just shy of a half marathon in 1hr 53mins; that's exactly where you need to be. You've got the pace right, just need to build distance in a low-intensity, low -RPE way (see my most recent video)
I’ve a place in Edinburgh next year so I am considering whether to try and train for a faster time 👍🏻
How can I implement hill runs into this plan?
I tried to download the training plan but it’s not allowing me. Pretty frustrating.
My PR are 1h51m for HM and 4h16m for FM. So how long should I prepare for the sub 4 marathon, thank you.
My recommendation = Follow the 24-week plan!
Hi there. I am about to start the sub 4 hour training plan this week (very excited!) I am looking for a clarification on what you have written down for the Intervals day.
For example - week 1 Wednesday
2 x 800m
8-9 / 10 RPE
I understand that if my goal time is 3h45 min marathon, then this mean I will have to do 2 x 800 meters within a 3min45sec/ 800 meters. And in between those 2 x 800 meters I run at a slow pace for 3min45 sec before starting again, correct ?
So the 8-9/ 10 RPE means I’m working at an 8-9 out of 10 RPE ? Or is the 8-9 the number of repetition?
Thank you!
Eli
Hi Elie, RPE stands for 'Rate of Perceived Exertion'. Check out the guidance notes attached to the plan, or more here: th-cam.com/video/IJ6_N8w6oac/w-d-xo.html
Got it! Thank you :)
how to download the training plan
Please there is lot of confusion can you tell me how to breathe while running with nose or mouth
Try in through the nose, out through the mouth, and try to get a rhythm going. For easy runs, do the “talk test”: if you’re not able to speak a complete sentence, you’re running too quick! In a race, try breathing out when your dominant foot strikes the ground, and develop a rhythm so your breathing settles. Good luck!
Hi I want to know about your training program thanks for sharing this vedio I'm 50 y old but I'm still running 42 km and ultra so I want to know about the program
You’ll find more details on our website 👍
Should all long training runs be at an easy pace? I’m training for London in October
Hey @Steve, the majority should be at an easy pace.
It helps to run 2-4 at your target race pace, preferably the shorter ones on step-back weeks.
Check out the training plan, or more on long runs here:
th-cam.com/video/M6vajNWFmdU/w-d-xo.html
Thanks
Hi I swim 2 km a week 4 times a week
Run 25 miles aweek
Am 62 yrs
Is it possible
I'd say it should be possible. The other training (swimming) is helping to maintain cardio fitness while taking the weight off the legs and many runners achieve sub4 on low mileage. Good luck
Thanks
This seems wrong
Awful pace strategy….