![]() This four-month marathon training program will build your endurance while increasing your intensity to prepare you to run the pace needed to dip under 4 hours on race day. RELATED: How to Eat for Your Next Marathon Training Block Four Month, Sub-Four Marathon Training Plan New to marathons? See the ‘Marathon Newbies’ section below to understand how to make this plan work for you. If you have at least one round of marathon training and racing under your legs and are striving for that 3:59:59 mark during your next one, our plan can help you get to your race goal.īefore lacing up your shoes, you should have a solid foundation of at least six months of consistent running, with roughly 25 or more miles per week, and be able to complete a 10-mile run. The good news is that becoming a member of that sub-four hour group is doable for many runners, with the right training and commitment to consistency Based on 2019 data from a Run Repeat analysis, the median finishing time for women is 4:56:39. To make a marathon in under 4 hours, you need an average pace of 5.69 min per km (5 minutes and 41 seconds).Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!Ĭompleting a marathon in less than 4 hours is a magical, attainable and key goal among many 26.2-mile runners. ![]() The next value, your required pace, is what probably interests you the most. ![]() Our marathon time calculator will automatically display the speed you need to achieve such a result – 10.55 km/h. For example, you might want to run a full marathon in under four hours, so you set your goal to 4h. Feel free to change the units to miles if you prefer the imperial system.ĭecide on your goal. In the case of a marathon, it is 42.195 km. The marathon pace calculator will automatically fill in the field "distance," showing you the distance you'll have to run. Let's assume that you plan to do a full marathon. ![]() It can be a marathon, half marathon, or even a 10-kilometer race. To find it out, simply follow the steps below:Ĭhoose the type of race you will participate in. The first application of this marathon calculator is planning your race in advance – that is, establishing what pace you require to finish in a given time. ![]()
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