– Athletes in any sport have barriers that they want to break or
times they want to beat. In running, a common one is getting that sub four hour marathon. Running a marathon is a challenge enough. But having the target time is a great way to stay focused and keep you motivated through the hours of training because trust me, there are a lot of miles you’ve got to run before hand. Well in this video we’re
going to be guiding you through how to plan and prepare to be able to run 42.2 kilometres or 26.2 miles, in less than four hours. (upbeat music) Let’s start by looking at pacing. In order to run a four hour marathon, you would have to hold a consistent pace of nine minutes, nine seconds per mile or five minutes, 41 seconds per kilometre. But obviously, we want
to go under four hours and let’s be realistic,
you’re probably not going to be able to run every
single step along the way. And you also need to consider the fact that the second half is probably going to be slower than the first. Now apparently an average runners
who do four hour marathons actually complete the first half in around one hour, 52
and then the second half in around two hours and eight minutes. On top of this, there’s
other things to consider such as the aid stations
and convenient breaks. But we’re gonna talk
more on that in a moment. So I want you to actually target trying to run a three hour, 55, marathon. As it gives you a little bit of leeway and it will hopefully
stop that frustration of coming in just under four hours. So in order to run that
time, or that target pace, you’d need to be hitting eight
minutes, 58 seconds per mile or five minutes, 34 seconds per kilometre. Before you get too excited, just because you can
run a nine minute mile doesn’t mean you’re ready to
do a sub four hour marathon because obviously, you’ve
got another 25 miles where you’d have to hold that pace. However, you don’t want a bit of a guide to see if you’re on the right track. You can run a 10K and if you’re
coming in under 52 minutes, as long as you’re doing
the long runs as well, that’s a good guide to show that you’re heading in
the right direction. In the actual race it’s
okay to walk small segments. So with the correct pacing
you can factor this in. The plan I actually use was to walk every in every aid station so then, you’re making sure you’re
getting in enough hydration and fueling but also it
acts as a mental break. You can target running to the next one. And also, don’t panic if you need the loo. Four hours is a long time but if you’ve targeted the
three hour, 55 marathon pace, you’ll have a few minutes
spare to play with. Getting ready to run a marathon takes a structured training
plan of at least 12 weeks, ideally 16 to 20 weeks. And that is only if you’re
already running regularly. Obviously it does very much depend on what running base you’re coming from as to how long you’re going to need. Consistency is key when
training for this distance and having a plan and
sticking to it is essential. The longer you have in which
to build up your training, the less that you are to get injured. So it just allows you plenty of time to start increasing the miles and allowing your body
to adapt and strengthen. But going into the exact
detail of what training you’d have to do for this distance
is a video for another day. But there are plenty
of training programmes that you can find online. A common question is how far your longest run should be before hand. If you are new marathon running, the thought of running 26
miles is pretty daunting and it can be tempting to
try and run almost as far or almost as far in your training however, it’s a good a idea not to because the damage and
jarring on your body from that will actually
detriment your training overall as it take such a long time to recover. So as long as you’re following
a structured training plan, then running 20 to 22
miles should be sufficient once or maybe twice in your build up. I must admit, before my first marathon, the longest I ran was 17 miles and when I got to it in the race, I thought oh my goodness, my legs aren’t going to
be able to go any further but, I managed to carry
on for another eight miles without too much of a problem. (gentle music) Getting the right equipment for training and racing this distance is vital. First and foremost, footwear. You’re going to be spending hours in your training shoes so you want to make sure that they’re the correct ones for your running gait and
also comfortable on your feet. If you do want a bit of advice on this, I suggest going to a
reputable running store. And it’s also worth noting
how many miles you run in your shoes because it’s recommended that you change your training shoes every 300 to 500 miles or 450 to 600K. Once you’ve found a make and model of shoe that you like, it’s
worth considering buying a couple of pairs. Wearing one pair in and
then putting them aside for race day and using the
other ones to train in. What ever you do, do
not buy a brand new pair of shoes and take them out
of the box on race day. The same goes for the rest
of your kit within reason. So experiment and find out
what’s comfortable for you and do at least a couple
of long runs in it because your pair of shorts for example might feel really comfortable for 10K but two hours in them,
it can be another matter. And you might of heard of runners chafe. Well Petroleum Jelly can
solve most of those issues but obviously you need to
find out from doing long runs, what areas are susceptible to
rubbing in the first place. On race day you’ll like
to have a timing check that will record your time and many of the big marathons
will have pace makers so you’ve got someone to
actually help keep you on track for that target time but
when it comes to training it is useful to be able to record the pace and time that you’re running at. Now some people purely
use a phone for this but having a basic watch is helpful and if you can have something with GPS it will just make sticking to that training plan that much easier. You need to address your
nutrition long before race day. So work out what you like the taste of and what agrees with your stomach. And then practise with it. You’ll have plenty of opportunities for this on your long runs. And it’s actually worth investing in a nutrition bounce or
small running backpack for your training runs so
you can carry your gels, bars or what ever food you’re choosing to use for your training. Food and calories are only
one half of the puzzle though. Hydration is equally important. Especially if you’re racing
or training somewhere hot. So you need to get used to
drinking whilst your running and the key is to drink little and often. You don’t want to have a stomach full of liquids sloshing around
and on the other hand, you also don’t want to
wait until you’re thirsty or dehydrated because then, it’s too late. Make sure you have a nutritious
meal the night before. So low in fibre, high in carbohydrates and stick to the foods you know. And same thing goes for
breakfast on race day. So you could try something like porridge with nuts and honey so
you’ve got both quick and slow releasing energy. Just make sure though you’ve
practised your strategy with your long runs in training. And as for anything
when it comes to a race, don’t try anything new on race day. Make sure you arrive with
plenty of time on race morning. You want to include a light warm up and remember to pack clothes
for all weather conditions ’cause it’s important that
you stay warm before your race and also factor in the
time it will take queuing for bag drop, the bathrooms etc. And then onto the race itself. You’re going to be excited
and full of adrenaline. Enjoy it but still try and remember to stick to your plan as much as you can. All that leaves me to say is good luck with your sub four hour marathon and let me know how it goes. You can do that in the
comments section below. Hopefully you’ve enjoyed this. Hit the thumb up, like button if you have. And to make sure you get all our videos, here at GTN, just hit
the globe to subscribe. Now earlier in the video I talked about replacing your training shoes after a certain amount of mileage, well if you want more
detail on how to know when you need to change your trainers, there’s a video on that just here. And for something a
bit shorter and faster, if you want a guide on how to run a sub 40 minute 10k you
can find that a just here.

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