A sub 4:30 hour marathon is 10:18 per mile, however, you are likely to run around 26.4 miles on the day due to crowding, so you should aim for 10:13.

Try our Sub 4 hour 30 minute marathon plan.16 Week Plan 4 Weekly Activities Total Distance in plan - 706.7km Race Pace - 6.24/km.

7 мая 2018 г. · RW's Ultimate 16-week Marathon training plan for runners looking to run sub-4:30 ; Week One (13M) · 3M (35 mins) easy · 2M (21 mins) marathon pace.

27 мая 2024 г. · To run a 4:30 marathon time means you need to hold an average race pace of just under 10:18 minutes per mile or 6:24 minutes per kilometer for the duration of ...

16 мая 2023 г. · To achieve a sub- 4:30-hour marathon finish you need to run at around 10:18 minutes per mile or 6:23 minutes per kilometer.

1 янв. 2024 г. · This table is a guide to help with your training plan. For long runs, aim to cover the distance by taking breaks if needed.

A 4:30 marathon is approximately 10:00min/mile. To break 4:30, you should eventually be capable of a sub-2:05 half marathon (9:30min/mile) and sub-55:00 10K ( ...

26 мар. 2019 г. · A 4:30 marathon is approximately 10:00mins/mile for the entire course. To break 4:30, you should be capable of running a sub-2:00 half marathon ...

This program is for you if you are able to run at least one hour per week without injury; your goal is to complete your first marathon.

7 окт. 2023 г. · Can you recommend a solid marathon plan. My aim is to complete in 4hr 30mins. Thanks.