What is the rigth pace to make a marathon under 4 hrs?

Question

What is the rigth pace to make a marathon under 4 hrs?

Answer 1

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Unless you are extremely confident in your ability to pace consistently mile after mile . . . or unless you are an elite marathon runner . . . you would be wise to consider running the first half slightly faster than your hoped-for final average pace.

You still need to train to get up to the endurance needed for a good 26.2 mile run, but by preparing to go out the first half a bit faster, you can comfortably relax the second half.

If you do 8:30's for the first half, you will complete it in about 1:52.  This gives you a buffer for the second half, which you can do in 9:30's for a 2:06 half, and a 3:58 full.

If you can do 8's for an open half, doing about 1:45 for the half, in a race, a month before the full, you can be reasonably confident you can do 8:30's and then 9:30's for the full.

Regards,

Phil

P.s., I commonly advise others who are running a marathon for the first time to run the first few miles as a warm-up, running the first few miles at a pace much slower than they know they can run for the entire 26 miles.  These first-time marathoners need to finish!  That's the goal!  So starting out slow, which is hard to do in the excitement of the start, is crucial!

When it comes to running a marathon to achieve a certain time, for example sub-4, then what seems to work is gaining comfort running:

-fairly long intervals (e.g., 5 minutes) at a pace that is higher, than the target pace.

-half marathons at a pace that is higher, but not exceedingly higher, than the target pace.

The training effects include minimally greater biomechanical efficiency - greater efficiency in running, running smoother, with ease.   The effects may include changes in the creation of energy and cardiovascular fitness.

At the time I ran a 2:46 marathon, I'd also been racing at a sub-5 pace for 5 miles, and training at a 6 minute pace for 10-16 miles.  Would that I could do that now!

In translation, someone seeking a sub-4 needs to train close to 8 minute miles and race halves in 1:45 to be comfortable for the longer run; to complete the race; and to make the goal.

Answer 2

i think its about 9:11 per mile

Answer 3

You need to average a 9:10 mile to break 4 hours.  Someone suggested going out faster than this pace and getting a buffer.  This is really bad advice.  The optimal way to run a marathon is an even pace or a first half slightly slower than the second half.  For every minute you run the first half too fast, you will lose 3 to 4 minutes on the second half.  If you want to hit the wall and really suffer the last 4 miles run the first half at 8:30. There is no such thing as a buffer when running a marathon.

That said, I do not believe in running a marathon by choosing a pace.  You run the marathon at the pace you are able to run.  If it happens to be 9:10/mile great but if not you can not force yourself.  During marathon preparation, it is important to do marathon pace check workouts.  That way you can know within 5 sec/mile what you will be able to do on race day.

To J - If you have run 21 marathons and have not been able to hold a constant pace the whole way it is because you are running at the wrong pace. I can guarantee you that if you start the marathon 15 seconds per mile too fast you will pay dearly the last 6 miles.  One of the reasons so many people have trouble pacing the marathon is because marathon race pace actually feels quite easy (at least until mile 21).  The curve that relates how long you can run versus pace is very flat.  As a result small differences in pace determine whether you can hold that pace for 3.5 hours or 4 hours. Note, I am not saying that the last few miles aren't hard just that it is possible to run them as fast or faster than the first miles.  To put is another way, it is far better for your slowest miles to be at the beginning than at the end.

Answer 4

I tend to agree with Phil much more than with David.  Running marathon is more than just a physical game - it is a mental game, which is why running experience makes a runner a better runner.

Having run 21 marathons myself, what I found is that it is practically impossible to run at the same pace for entire 26.2 miles.  I am a 3:50-4:00 finisher for most part.  I had done extensive math involving my time, and I found that my first 6 miles tend to be medium pace, around 8:45 minute-mile.  For the next 12 miles, I usually can pick up to 8:25 minute-mile.  I aim at finishing half by 1:50 but preferably a bit earlier, and I aim for 16 miles by 2:00 and 21 miles by 3:00.  The last 5-6 miles are always the worse, and at time I run at 9:30 minute-mile.  At the end of the day, usually I finish second half about 10 minutes later than my first half.

If you go to a website with results posted, ie www.marathonguide.com, you can look for yourself that majority of the average runners will finish second half at least 10 minutes slower than first half.  As for me, I always consider myself a good race when my first and second half are about 10 minutes or less different.  

I do agree that you should run at a pace that you are comfortable, since 26 miles is a long way to go.  When you go out of your rhythm, you will not make it even to half.  On the other hand, if you have a time goal, you will need to push yourself, and you will need to push far faster when you are training.  When I train, I do 7:45 minute mile on treadmill.  

As for you, I would suggest 8:45 in first half and 9:20 for second half.  If you don't make it under 4 hours, don't be disappointed.  It is quite an accomplishment to finish a full marathon.