Goal time guide
How to Run a Sub 4 Hour Marathon
A sub 4 hour marathon needs an average pace of 5:41 per kilometre. Most runners who break 4 hours can run a half marathon in about 1:52 or faster and a 10K in about 52 minutes, and train four to five times a week for 16 to 20 weeks.
- 5:41 per km
- Half marathon around 1:52
- 10K around 52 minutes
What pace is a sub 4 hour marathon?
5:41 per kilometre, or 9:09 per mile. Because GPS usually measures a little long, aim for about 5:36 to 5:38 on your watch.
Is a sub 4 marathon realistic for me?
| Recent result | Sub 4 looks |
|---|---|
| Half marathon under 1:50 | Very realistic |
| Half marathon 1:50 to 1:55 | Realistic with a good block |
| Half marathon 1:55 to 2:00 | A stretch, possible with consistent training |
| Half marathon over 2:00 | Build your half first |
Key sessions for a sub 4 marathon
- Long runs building to around 30 km, mostly easy
- Long runs finishing with 8 to 14 km at 5:35 to 5:40 per km
- A weekly tempo run around 5:15 to 5:25 per km
- Intervals once a week early in the block
- Race day fuelling practised in every long run
How many km a week for a sub 4 marathon?
Many runners break 4 hours on around 45 to 65 km a week at peak. Consistency over the whole block matters more than one big week.
Marathon pace chart
| Finish time | Pace per km | Halfway split |
|---|---|---|
| 3:00 | 4:16 | 1:30:00 |
| 3:15 | 4:37 | 1:37:30 |
| 3:30 | 4:59 | 1:45:00 |
| 3:45 | 5:20 | 1:52:30 |
| 4:00 | 5:41 | 2:00:00 |
| 4:15 | 6:03 | 2:07:30 |
| 4:30 | 6:24 | 2:15:00 |
| 5:00 | 7:07 | 2:30:00 |
Try the marathon pace calculator for your exact splits.
Questions runners ask
How hard is a sub 4 hour marathon?
It is a challenging but achievable goal for many recreational runners with a solid 16 to 20 week block and a half marathon around 1:52 or faster.
What 10K time do I need for a sub 4 marathon?
Most runners who break 4 hours can run a 10K in about 52 minutes or faster.
What half marathon time predicts a sub 4 marathon?
Around 1:52 or faster is a good indicator, provided your long runs and endurance training are in place.
How many km a week for a sub 4 marathon?
Many runners peak around 45 to 65 km a week. Consistency matters more than any single big week.
What pace is a sub 4 marathon?
5:41 per kilometre. Aim for about 5:36 to 5:38 on your watch to allow for GPS distance.
Can a beginner run a sub 4 marathon?
Some can, but most first timers are better off running a strong, even first marathon and chasing sub 4 next time.
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