Run Less. Change Everything. That’s it.
Surprised already?!
On this page, we are going to dive into exactly how to train for a sub four hour marathon. This is usually the point of training plans where runners anxiety levels climb. I was the same. No more of that.
I have built this program based on a decade of marathon experience, failing multiple times, endless injuries, and finally, achieving a goal of knowing that I will finish every marathon in the top 25%.
This training schedule will require a lot of running and dedication. However, it will be far less than most other training plans.
Burnout
I want to work backwards.
It’s not week three that brings those anxiety levels up for marathon trainee’s. It’s the final weeks of training. It’s the long-long-long training run that most runners cringe at. Why? Usually, it’s not because of the enduring long run itself. It’s usually the endless aspect.
Marathon training is daunting. It takes a lot of time, energy and focus. By week twelve of marathon training, you might start to hate running altogether and that is the most important time of all of the training. The last thing we want is to have you peak too early and kill any chance of having a good last long training run and, more importantly, marathon.
I used to burnout. I used to push too hard with no reprieve. Mentally, I was toast by the last long training run.
Not anymore.
Here’s why I don’t burnout anymore…
As you will see, I 1) don’t increase every week by one mile and 2) top out around 17.5 miles for my longest training run.
Here’s why I used to fail…
I used to 1) follow training plans that started at five or six mile long runs and just increased it by one mile every week for 14-15 weeks and 2) run a final long run of 20+ miles.
In my experience, burning out pre-marathon is far worse than “only” completing a long training run of 17.5 miles.
It took experience, but I learned that running a sub four hour marathon time is far more about the mental confidence once you have established the marathon base of 17-18 miles.
Does your body need to be able to withstand the trauma of running 26.2 miles?
Yes.
Can this be done by training up to 17.5 miles instead of 20?
Absolutely.
If less will do, do that.
I’ve adapted my training to not only prevent physical burnout, but more importantly prevent mental burnout. Running a few less miles on my longest training run saves my sanity. Sanity is what will carry you through the last six miles of a marathon.
The Long Run
I actually wrote the next section (The Double Up) before this section (The Long Run).
Why backtrack?
The most important physical aspect to marathon training is keeping a consistent schedule. Right behind that is the importance of the focused long training run.
The mileage you run during the week is kind of like prepping for a meal. A five miler here, a six miler there is like chopping the tomatoes, seasoning the steak. Without the prep, the long training run or the cooking of the meal won’t go well without the crucial prep (i.e. The Double Up which is the next section).
But…the most important part to each and every training week is the long run.
I put this section, The long Run, before The Double Up because I want to stress how important the long training run is before describing how I plan it out.
The long training run is where you grow. It’s where you develop a plan. It’s where your lungs, your legs, and, most importantly, your mind adapt to the enduring feat of continuous running.
The long training run makes you a marathoner.
Every week, completing the long training run successfully is the end goal. Next week is next week. The marathon is whenever it is. Whatever week of the training you are in, intently focus on that long training run.
You will fail at a long training run or two. It’s okay. The important thing is that you focused leading up to, during and after it.
With focus comes sacrifice. If you plan your long training runs for Saturday mornings, say goodbye to Friday happy hour and late night parties. Take care of yourself the 24 hours prior to the long training run for that week. Eat well. Eat right. Go to bed early. Hydrate. Stretch. Be prepared to dominate the long training run.
The long training run is a weekly test. Yes, the marathon is the final exam and weighs a lot more on your success, but if you don’t focus on each of those weekly tests, you will fail at the marathon final exam.
Focus. Focus. Focus.
The long run is your sole focus every single week of training.
Got it? Good. If not, re-read The Long Run section until you do.
The Double Up
I used to marathon train like most marathoners. Run one more mile further than last week on this week’s long training run. It took 8 years of frustration to realize there’s a different and better way.
To accomplish running three marathons in sub four hour times within a 72 day window, I decided something had to change.
I started by addressing the things that I despised about marathon training. One of the most frustrating aspects was the “Plus One” of just adding a mile to the long run each week until you got to around 20.
It’s incredibly depressing each week knowing that the next week is going to be rougher than today. So, I decided to cut the anxiety and depression by 50% and I did so successfully.
I implemented what I like to call The Double Up.
The Double Up is repeating the long run mileage in back-to-back week’s versus the “Plus One” approach of adding one mile in length each week to the long runs.
Here’s a sample comparing the Plus One versus the Double Up:
Let’s address the two glaring differences.
With most training plans, you are just adding one mile to each long training run (i.e Plus One model). With the SFHM plan, you run the same long run mileage in back-to-back weeks. The reason this has been more effective for me is that I test myself the first week of, let’s say, a 12.5 mile long run. Then I analyze where things could have gone better, make the adjustments, and dominate the same distance the following week.
In other words, I’m learning, applying, improving before moving on to a more difficult distance. This was paramount for three reasons. I was able to focus on getting better versus just running longer. I knew how my body would react at that distance thus adjusting pace and fueling properly. Most importantly, I saved the growing wear and tear from my body by maintaining mileage instead of always increasing.
The second glaring difference is that the SFHM averages a 2-2.5 mile training bump every two weeks instead of just one mile each week.
I completely understand your thought right now. “Sure, you aren’t bumping the training each week, but now we have more than double the bumps in long run mileage every other week.” When I built this plan, I was skeptical too. Boy, was I originally wrong.
The mileage ends up being the same, but the confidence is built during that repeat long run distance.
My confidence was so high coming off the second week that I was ready to move on to a more challenging mileage.
Look, marathon training isn’t a cake walk. One way or another, if we are going to run these miles, we might as well do it with as much confidence as possible.
By dominating the second week of each Double Up, I was confident in tackling the next mileage jump.
Confidence is everything. I am a major proponent that marathon training confidence is far more important than mileage.
The Double Up Plan Breakdown
In the fall of 2014, I ran 3 sub four hour marathons within a 72 day span. All while applying the Double Up process to the lead up to the first of three.
Below is the Double Up plan I used in 2014:
Use it. Steal it. Love it. Hate it.
That’s the Double Up plan I have used to consistently finish in the top 25% of marathons.
A couple notes…
- This assumes that you have built up to or have an endurance level of 6 miles at week 5. Building up to week 5 should be getting in the pattern and mindset of long distance training. However you get to that point is up to you. Our focus here is from 6 miles in distance training and longer.
- Pacing at 9:09/mile will get you just under 4 hours in the finish. However, I strongly suggest training at an 8:30/mile pace. That 40 second buffer per mile is a buffer for any issues you have. A 40 second buffer per mile provides a 17 minute cushion overall. A cushion that I have frequently bitten into. It’s okay if you start training around the 9:09 pace as you should become stronger throughout and thus lower that pace throughout training. Obviously, the better pace we have towards the end of training (i.e. as close to 8 min./mile as possible), the greater the chance of success.
Midweek Training
Clearly, we can’t just run once per week and be good to go. We have maintenance and strength to build upon during the week.
Again, most focus is on the long training run via the Double Up Method.
Now, regarding what to do the other 6 days of the week. Let’s start with the assumption that Saturday is your long run day thus the training week begins Sunday. Adjust according to your calendar.
Here’s how my typical training week goes:
Sunday | Rest day following long run day
Monday | 5-6 mile run
Tuesday | Rest
Wednesday | 5-6 mile run
Thursday | 5 mile run
Friday | Rest up for long run
Saturday | Long run
This is EVERY SINGLE WEEK of training. Yes, there is very little variation.
“Why so little variation?”
I push these three midweek runs to my 80-90% potential.
I whole-heartedly disagree with most coaches and trainers that say you must train upwards of 50 miles per week to finish sub four. For me, this hasn’t been the case one bit.
Here’s the actual Runkeeper log from my 2014 late Spring to Fall training that led up to my 3 sub four’s in 72 days:
My highest mileage week was 32.8 miles and that was primarily due to a long run falling on a Sunday and following Saturday (i.e. same week) due to traveling.
The numbers don’t lie. Overtraining is unnecessary.
If my roughly 200 pound 6’1″ frame can run an average of 30 miles total per week and finish 3 marathons in 72 days with times of 3:50, 3:46, and 3:42, then I know you can do the same.
There’s No One Way
This is completely counterintuitive to most marathon plans. The other plans and approaches aren’t wrong. They’re just different. What works for me may not work for everyone. However, I think too many people assume the Plus One model is the only way to train for a marathon when it’s not. The Double Up is a viable option.
There is no one way to succeed at anything. Every path to success is different. For you, the Double Up might be the path you have always needed that no other coach has shown you.
Give the Double Up approach a shot. You might be surprised how building confidence before mileage is far more important to a successful marathon.
Training Schedule Recap
- With the Double Up, try a different approach then what most coaches teach.
- Put more focused energy and effort into fewer midweek miles.