The Sub-4 Marathon Channel

A huge and welcome to all new subscribers over the last couple of weeks!

And a big massive thank you to the flurry of members who have joined the channel over the last few days.

I started the channel as I saw a gap in information in the Sub-4 marathon space, real advice and information for everyday runners who are setting their goal in running under 4 hours in the 26.2 mile distance - and lots of you seem to agree!

Keep tuned for more videos - next up: My little trip to Kazakhstan for the Almaty Marathon in a few days.

💪

17 hours ago | [YT] | 3

The Sub-4 Marathon Channel

Do you actually know your VO₂ max? 👀

👇 If you know it drop your number in the comments and tell me how you are tracking it!

Mine is 45 according to my COROS running watch. 53 according to Garmin. I take these number with a pinch of salt though...

I’ve just made a video explaining what VO₂ max actually means for your sub-4 marathon, how to measure it (the PROPER way!) , and four workouts you can use to improve it.

Video is live 👇

https://youtu.be/SVjU5sc2mpc

2 days ago (edited) | [YT] | 4

The Sub-4 Marathon Channel

Are you accidentally ruining your sub-4 marathon training by running too fast on your "easy" days? 🚨

We’ve all been there. Someone jogs past you, your ego takes over, and suddenly your recovery miles turn into a red-line tempo session. If you want to break 4 hours, you have to build that aerobic engine.

In the new video, I break down exactly why this happens, how to calculate your TRUE easy pace using a 30-minute threshold test, and 4 rules to finally force your heart rate into the basement.

Check it out here and fix your easy runs today: https://youtu.be/5fWama_ZxOM

1 week ago (edited) | [YT] | 4

The Sub-4 Marathon Channel

New name, same sun! ☀️

Welcome to The Sub-4 Marathon Channel and a slight channel rebrand.

As I gear up for the Almaty marathon at the end of September, I wanted the channel to reflect exactly what we are chasing.

If you are a mid-pack runner trying to shave off those minutes and finally break the 4-hour barrier, grab a coffee (or a chilled gel) and join us.

Drop your current PR or your next marathon goal in the comments! ⏱️🔥

Paul

2 weeks ago | [YT] | 8

The Sub-4 Marathon Channel

Traveling for a Marathon soon?

I've put together 42.2km Marathon Travel Hacks - some obvious, some tongue & cheek and some way out there.

You can have a look here: https://youtu.be/QLBos1GG9_4

2 weeks ago | [YT] | 7

The Sub-4 Marathon Channel

I always put my money where my mouth is. I always mention on this channel about how to run your long runs for a sub-4 marathon. The majority of the run should be under marathon pace with a sprinkling of marathon pace throughout the run.

And this is excatly what I did during today’s penultimate long long run of my own marathon training block.

The long run is the single most important run of a sub-4 training block, it gives you a chance to get time on your legs and practice your fuelling a pacing strategies for the big day itself.

If your in the final few weeks of marathon training and completing your last few long runs - your focus will turn to the marathon soon.

If you’ve not watched it already, I put together a 30 minute compilation on how to tackle the key KM’s in your marathon.

You can watch it here: https://youtu.be/7kAnnZonl_w?si=Kd4so...

3 weeks ago | [YT] | 4

The Sub-4 Marathon Channel

Went for a run. Realised I’m 4 weeks away from my next marathon. And probably 2 weeks away from Maranoia.

Went home. Made a quick video about it.

And here it is: https://youtu.be/mH_gR9jTk9w?si=9xZ8B...

3 weeks ago | [YT] | 7

The Sub-4 Marathon Channel

This photo was taken right after the Songkhla Marathon in Thailand on this very day last year. 

I was exhausted, sweaty, and a good few minutes off my sub-4 goal. Looking back a year later, I'm actually really proud of that effort. 

I’ve put the full story into a new show called 'Chasing a Sub-4 Marathon.'  Become a member of the channel (for the price of a couple of gels per year!!) to watch the show here: youtube.com/@runinthesun_/join

It’s less about the clock and more about the grit it takes to even try. This is the full story of what it takes to push your limits. To not succeed but to come back and try again.

Cheers to everyone out there chasing their own 'impossible' times!

3 weeks ago (edited) | [YT] | 8

The Sub-4 Marathon Channel

In the UK alone, 500,000 people started running this year.

Which made me think - how many of these new runners will set their sights on a marathon in the near future.

And how many will eventually be thinking about attempting a sub-4.

Which led me to looking at the data from all my sub-4 videos to see which segments resonated with viewers. Which parts were the most rewatched?

Here are the 4 most replayed, bookmarked, liked segments of those videos. And if you’re one of the 500,000 good luck in your running journey.

https://youtu.be/7CYfHLq6HOo?si=Dp3yk...

4 weeks ago | [YT] | 6

The Sub-4 Marathon Channel

Things you think about on a plane home.

I came up with a lighthearted look at the “7 levels of a sub-4 marathon runner”. And I then made a video about it.

You can watch it here: https://youtu.be/XsST_OKTnbk?si=F8f8O...

1 month ago (edited) | [YT] | 7