14 нояб. 2023 г. · Slowly build up your long runs, mostly easy to begin with, then build in sub 4 pace into sections. Long run is the most important session of the ...

5 апр. 2024 г. · I followed my plan with very few deviations, it was mostly two easier runs, one speed focused workout and a longer run each week then as it got ...

19 апр. 2024 г. · Pace it fairly conservatively, aiming for bang on 2:00 for the first half, and if you're feeling good you can push on in the last 6-8 miles to ...

19 авг. 2023 г. · I ran my first sub4 on 37 miles/week at my peak training. I ran my next 20 some marathons somewhere between 40 and 67 miles/week.

28 нояб. 2023 г. · Think its totally doable. Stick with the pace group. Ideally the 3:55 group so if things get tough at the very end you have time to slow down on ...

9 мая 2024 г. · Regardless of whether it's sub 4hr or sub 4hr 10min or whatever, are any plans specifically designed to take 10-20 minutes off of your pace?

28 мар. 2017 г. · Could anyone suggest a training plan for me which would include 3-4 runs a week and would help me beat the 4 hour mark.

21 окт. 2023 г. · I'm curious about what training plans have worked best for those of you who run 4 times a week and have achieved or are close to achieving a sub-4-hour ...

18 окт. 2023 г. · I am wondering the benefit of being able to sustain slowly a lot of mileage vs being capable to run long distance at marathon pace. My instincts ...

2 мая 2023 г. · Buy Jack Daniels Formula of Running. 2. Complete the 16 week "White Plan" - this will get you used to running consistently. If you already ...