u/runinthesun_

Hi first timers!

Only me again 😄

I see a lot of people in firstmarathon aiming for that sub-4 hour mark for their first marathon.

I wanted to share some of the biggest takeaways from my own training that finally got me under that 4-hour barrier.

12 marathons down, 8 under sub 4.

It took me a few failed attempts to get it right (and still learning!), but once I got it all sorted in training, nutrition, carb loading, mindset, fueling and execution on race day I haven't looked back.

Put together a little video (well, 15 minutes!) of some of the main things to do during your months of training for the marathon - that worked for me.

The video is here if your interested:

https://youtu.be/4O-Yu4B-p2c?si=-1T6pxCD6lIuIXhY

As always not to be spammy, here is the general gist of the video.

1. You need a pace buffer

To run exactly 3:59:59, your average pace needs to be 5:41/km (9:09/mile). But aiming for that leaves you with basically zero margin for error. Instead, aim for a 10-minute buffer. Aim for a 3:50 finish time. Meaning your actual target pace in training (and in your head!) should be around 5:27/km (8:46/mile).

It gives you breathing room for water stations, crowded corners, tough moment or a bathroom break (it can happen..!)

2. Are you actually ready? (The benchmarks)

A good way to gauge if you're in sub-4 shape before starting a block and attempting a sub-4 is seeing where your shorter distances are at.
Roughly speaking:

5K: ~25 minutes
10K: ~52 minutes
Half Marathon: ~1:54

Ish. Not an exact science but those are the sort of numbers to be hitting.

If you are not there yet, don't stress it. Just spend a few extra months building your base before jumping into that sub-4 14-18 week marathon block. Race shorter distances if needed.

3. You don't need carbon shoes
Don't blow your budget on carbon plates if you don't want to. Just get a solid rotation, one pair for easy runs, one for speed work, and maybe a fresh pair for race day (having worn them for a couple of long runs beforehand). Carb plated shoes definitely help (more in recovery after the marathon I’ve found).

4. The training block
Aim for 14-18 weeks, running about 5 days a week. I’ve tried shorter, but doesn’t seem to work. You have to mix it up alittle (in basic terms):

Uphill repeats: These are super for building strength and running form without the grind of a flat long run.

Speed work: Intervals and Fartleks to get some turnover in your legs. Once, twice a week max. But only one needed for sub 4 and if you’ve been running a while.

Easy runs: 30-50 mins at a spot on conversational pace. (I know boring!)

The Long Run: Gradually build up to 30-32km (about 20 miles). Don’t worry when you start - those distances look intimidating but by weeks 8 and 10 you’ll be ready.

5. DO NOT run the full distance in training
I see this question so much from the running club I’m a “pacer” for: “How will I know I can run 42.2km if I don't do it in training?"

Do not run the full distance before race day. The injury risk is huge, and it will take you 2-3 weeks just to recover from that one run, ruining your training block. Max out around 32km, or if hot and humid, max out your time on feet to 2.5 - 3 hours. The crowds and adrenaline will carry you those final 10km…..(I say that with a smile on my face).

6. Fueling and Carb Loading
Start carb loading 3 days out, we’re looking at 80% of your plate to be carbs (white rice, pasta, pizza, bagels etc). If you struggle to eat it all, drink liquid carbs like fruit juice (7-10g of carbs per kg of body weight is the target). On race morning, stick to what you know.
and practiced with. Simple, quick and relatively easy to digest 2 to 3 hours out before the marathon (think bananas, bagel, small helping of oats/porridge etc).

For me, it’s always bagels, jam, a banana, and coffee.

During the marathon take a gel every 25-30 (ish) minutes, put an alert on your watch if needed. You might end up taking up to 8 gels (22g per gel).
Practice this on every single long run so your stomach gets used to it, don’t shove down extra if you miss one!!

7. The pacing reality
Everyone talks about negative splits (running the second half faster), but for a first marathon, it's incredibly tough to pull off - actually forget that, first or 50th it’s difficult to do!! Most of us (myself included) run positive splits, banking a bit of time in the first half and holding on for dear life at the end (marathons wouldn’t be the same otherwise! 😂) Just get comfortable with that 5:27/km pace during your long runs - long runs, easy pace, last 5-8k marathon pace on SOME of them.

8. The Golden Rule
Nothing new on race day. No new shoes, no new gels, no new breakfast.

Basic stuff only if you know it!

Happy running and always happy to answer questions or give feedback on here or over on the channel!

Paul

8% CTR. 7 comments. 40% AWD. With the updates to the app, and how it shows your more stats quicker (I think? - 30 mins to see your video ranking compared to the last - used to be 1 hour didn’t it?). Has the algorithm also been updated. Been doing this for 18 months, not complaining about the number of impressions - but something definitely feels different after this upload.

Hi first timers!

Hope all is good and training is going well!

One thing I don’t think thats discussed as much as it should when it comes to running first time marathons is nutrition. Not just during it, but as your training and the minutes after you cross that finish line (which you will!)

I’ve put together a quick video on my YouTube channel giving an overview of how, well in my amateur experience, to do it properly. Title of the vid says sub-4 but it pretty much applies to first timers regardless of goal time!

Having done 12 marathons - the ones where I’ve done the best and felt the best are the ones where I’ve sorted my nutrition out.

If you want something to whittle away 7 minutes (😂) of your time here it is: https://youtu.be/jPVgN3KlmQ8?si=OSZYm3g2JJkpNT0d

(And don’t be put off by the thumbnail image - I love a good burger during training..!)

But as always not to be spammy here is the general gist of the video.

In my early marathons I used to guess what to eat and hope for the best, but after finishing - but not enjoying a few, I finally took a look at what I was putting in my body.

And to be honest, nothing ground breaking here, common sense but the key is just being consistent.

1. Daily Training Nutrition
You can't eat “bad stuff” 4 times a week for 16 weeks and expect to feel good on race day.

Focus on getting complex carbs before your runs to fuel up, and 20 to 30 grams of high-quality protein right after to repair your muscles.

Hydration isn't just something you do when you’re thirsty, you need to hit your baseline consistently every single day so your body actually absorbs it.

2. The Carb Load (Starts 3 days out)
I used to have a massive bowl of pasta the night before (aka the pasta party!) but that usually just left me feeling too heavy and super sluggish at the start line in the morning.

For me, the real carb load starts 72 hours before the race and in particular the 3 and 2 days out is the most important. Yes there lots of debate about whether it should be 2 or 3 days. But for me 3 days seems to hit the spot.

Aim for around 7 to 10 grams of carbs per kilo of body weight. Easiest way to do this without feeling incredibly bloated is to drink your carbs. Fruit juice and sports drinks are your goto during those three days - but you’ll be sick of them soon enough!

The usual: bagels, rice, pizza (2 days out) and pasta are your best solid food bets.

3. Race Day Fueling
One thing I learned pretty quickly, and I misunderstood fuelling in race altogether for my first couple of marathons, is simply don’t wait until you feel tired to take a gel.

I aim for about 80 grams of carbs an hour. For me, that means taking a gel every 25 minutes like clockwork from the start. Literally put an alert on your watch to remind you. If you miss one, don’t cram in an extra one.

Don’t forget the salt/sodium. If your fingers are swelling up or your quads start twitching late in the race, your body needs sodium. I try for 500 to 700 milligrams of sodium an hour using salt tabs. Game changer for me, less fatigue and virtually no cramping.

4. The Recovery Window
When you cross the finish line, your immune system is all over the place. Don't go straight to the pub for a burger and a pint just yet! (Although the bars in Paris were great and close to the finish line!).

20 to 30 grams of protein and 60 grams of carbs in within the first hour to get things moving again. (You’ll still walk like a zombie for a bit, but the next day shouldn’t be too bad). Then eat your burger!

Hopefully this helps. Any questions, comments or thoughts happy to answer on here or over on the channel!

Happy running!

Paul

Hi first timers!

Only me again, Paul, sweating through my training in Abu Dhabi for my 13th marathon in Almaty in September!

Although for me it’s many weeks away, thought I’d drop a bit of “wisdom” about The Taper. For some it’s basic stuff but for those who haven’t run a marathon yet the taper sounds, and is, weird!

As normal, I’ve put together a video talking through this (when to start the carb load, shakeout runs, etc.) if you need something to watch while training: https://youtu.be/1EBcmHoJLpM

But not to sound spammy, the main gist is this.

You’ve been at it for 16 weeks, you’ve hit your peak mileage, and then the taper starts. And instead of recovering, most first timers kind of panic as the start line approaches and sabotage their own race (don’t worry, I’ve been there!). It’s a strange thing being asked to run less before the big day when intuition says you should be running more.

In the final 2 to 3 weeks of training the taper should start. During this countdown you’re probably going to feel a bit off, anxious, grumpy, fidgety, doubtful and be overthinking everything. It’s called "Maranoia." As soon as you drop your mileage, your mood might drop, your legs may feel heavy, and an easy 5K will randomly feel like a total slog! You might also get phantom pains. Your knee will tweak, and you’ll think your race is over (plot twist: it’s not!) This is normal. Your body is finally repairing the micro-tears and your brain is freaking out because it misses the endorphins. Ignore them niggles and Do NOT go out and sprint to "test" your knee!

Let any missed runs go. If you got sick or life got in the way and you missed your biggest 30km run, leave it. The hay is in the barn as they say. You cannot build fitness 10 days out from the marathon, but you can completely mess it up. Don't try to cram miles in at the last minute to make yourself feel better. I’ve seen so many runners do this catching up on those lost miles a week or two out.

For the actual taper, keep your speed sessions so your legs stay sharp, but drop the number of reps. Two weeks out, cut your total weekly mileage by about 30%. During race week, you should be running like 70% less than your peak week. I usually take 3 full rest days. Use these days to prep in other ways - check how to get to the start line, check the route, check the weather, get all of your nutrition for carb loading, and remember your “why’s” and mantras.

If you're traveling, don’t walk 15km around the city on Saturday sightseeing. (Been there, done that). Stay off your feet. And don't stress if you can't sleep the night before the race - no one does (I still don’t!). If you get 8 hours on Thursday and Friday night, you’ll be fine.

Trust the taper and rest up.

I’ve found that when I get the taper right the marathon is a whole lot better!

As always, comments or thoughts let me know here or over on the video!

Happy training

Paul

(And a big thank you to those who shared their running goals on the last video for the Garmin watch giveaway - it’s just landed in the Philippines to the lucky winner!)

Hello everyone!

Hope everyone’s training is going well!

I’m currently training for my 13th marathon, and as always when I start a new block I look back at my past races including missing my 3:45 goal by exactly 20 seconds in the Tokyo Marathon! (Sorry the title of this post is wrong! I’ve got sub-4 on my mind for some reason 😁)

I’ve realized that most first-timers don't fail (if there is such a thing in the marathon) because they aren't fit enough. Most fail because their race-day execution falls apart.

You can put in a flawless 16-week training block, but the marathon doesn't really care if your strategy is a bit messy. Race day isn't just one continuous long run; I’ve found it’s actually 4 distinct psychological and biological phases.

I’ve put together a full 33-minute video on my YouTube channel breaking down the exact pacing strategies, biology, and timeline adjustments for each of these phases if you want something to watch during your marathon training https://youtu.be/7kAnnZonl_w

And so to not sound spammy - a breakdown of the key points of the video:

Phase 1: The Start Line & First 5K (The Adrenaline Trap)

Your legs feel like coiled springs because of the taper, the music is blaring, and your target pace feels completely effortless. It is incredibly easy to fall into the trap of thinking, "I feel great, I'll bank some time now for later." Don't do it. Banking time in a marathon is a high-interest payday loan from your future self. If you go even 10 seconds per kilometer too fast here, you will pay it back tenfold at kilometer 35.

The fix I use: Use the nose-breathing test. For the first 5K, force yourself to breathe exclusively through your nose. If you have to open your mouth to gasp for air, you’re burning through your stage-two fuel way too early. Drop your shoulders and back off.

Phase 2: 10K to 20K (No Man's Land)

This is where the start-line crowds thin out, the spectators vanish, and it’s just you and the pavement. When external stimulation drops, your brain's survival mechanism kicks in and starts scanning your body for reasons to slow down.

The fix I use: Rhythm locking. Pick a single sound, the breath of a runner ahead of you or the steady beat of your own feet and lock onto it. Also, run a quick “data audit”: if your heart rate here is more than 5 beats higher than it was at the 5K mark for the exact same speed, your pacing is in jeopardy due to internal friction. Be brave enough to drop your pace by 10 seconds for a couple of kilometers to let your nervous system settle before you redline.

Phase 3: The 30K Wall (It’s structural, not just fueling)

Everyone assumes hitting the wall just means you ran out of carbs. While glycogen matters, a lot of it is actually structural fatigue and your nervous system panicking. Your posture collapses, your stride shortens, and your body stops trusting the pace you're asking it to hold.

The fix I use: This is basically won or lost in training. You need to run the final third of *some* your long runs at your actual target marathon pace. This teaches your brain and nervous system that this specific, tired sensation is normal, not a threat. Come race day, your central governor won't hit the panic button when fatigue shows up.

Phase 4: 32K to the Finish (The Negotiation Room)

This is where the race actually begins. The pain stops being a physical ache and becomes a mental negotiation. Because your brain is depleted of glucose, your frontal lobe struggles with willpower. It will stop sending pain signals and start giving you highly logical, mature reasons for why it’s okay to stop and walk.

The fix I use: You need what I call a “pre-loaded verdict”. When your brain starts making excuses, you cannot waste energy arguing back. You need a automated script. Mine is just, "Not today, thanks." Pop a caffeine gel around kilometer 28 as well, caffeine blocks the adenosine (fatigue) receptors in your brain, intercepting that shutdown signal before it registers.

Hope that helps in some way. Any questions - just ask. And if you want to watch the video in its full glory please do!

Paul

Another thumbs up to the COROS race predictor!

My Pace Pro predicted a 2:05 Half Marathon…and it was pretty much spot on to the second! 😁

How’s everyone’s experience with the race predictor?

If anyone is interested in the race vlog video here it is in its sweaty, gritty glory:

https://youtu.be/cE8Lp2LzwAA?si=YeXaTJH42tKP\_f4D

Thanks!

Paul

Hi,

I've seen a lot of posts recently about aiming for a Sub-4 marathon and what it takes to achieve this. Yes, you need to be running an adequate amount of miles per week, and need to hitting marathon pace or above on certain runs, but you don't necessarily need to be running 5, 6 or 7 days a week!

In my latest video, I give a quick overview of the 3 'types' of run needed to hit that sub 4 hour marathon mark. Not rocket science, but a reminder, especially those new to marathon running, that we don't have to give up our life when training for a sub 4 - these 3 types of runs can be done across 4 days a week.

https://youtu.be/0S3_bXoF6oU

Paul