Then you will be ready to take on whatever marathon you like! Tip: If your marathon does include elevation or trial terrain, make sure you train on this type of terrain at least once - twice a week and include elevation into your tempo and long runs. Make sure you look at the course’s elevation and terrain before signing up.
So you want to run a sub 4 hour 30 minute marathon! One factor that will heavily impact this becoming a reality is the course terrain, weather and elevation! Running a sub 04:30:00 at the Ston Wall marathon in Croatia is a very different experience to running the Berlin Marathon. This will allow your body to adapt to the mileage and pace you will need to run at in order to achieve your sub 4hours 30 minutes marathon. If you are relatively new to running and have done a few 10kms and maybe even a half marathon, then it would be better to train for 20 - 24 weeks leading up to your marathon. I would lean towards training closer to 16 weeks, as it will take a little more pressure off as you have 4 more weeks to build up and train for the marathon. If you are a frequent runner and have already done a few half marathons and maybe even a marathon before, then 12- 16 week marathon training would be ideal for you. How many months do you have to train for the marathon? If this pace seems a little scary at the minute, do not worry! With the help of a great training plan which adapts to you and a supportive community, you will cross that finish line with a smile on your face! In order to achieve your goal of sub 4 hour 30 minutes, you would need to run at a pace of 6.22min/km // 10.15min/mile.
In 2019, the average finishing time for a marathon was 4:32:49, which means if you run your marathon sub 04:30:00, you are faster than the most! As well as share some tips on the lead up to the marathon and on race day.Īt Coopah, we believe anyone who completes a marathon is a legend, as it is a HUGE achievement! And there are lots of amazing runners who go the extra mile and complete the 42.2km in under 4 hours 30 minutes! If you have run a half marathon before and you completed it in under 2 hours, then aiming for the the sub 4hour 30 minutes marathon is definitely a very achievable goal. This blog is going to take you through four simple steps how you can achieve a sub 4hour 30 minutes Marathon.
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