“Devise a race strategy, which allows you to start slow and finish fast.” Stay on schedule for your plan all through the race. Plan ahead: Stewart Mackay recommends that you go into the race with a plan. “It’s more a positive collision of everything: endurance, speed, recovery, rest, diet, race strategy, combined with as much tunnel vision as you can find.” Widen out: “There is no one single approach that will ensure you hit your goal,” claims Nick Gould, 50, a business development manager from Dubai. “Find someone to say, ‘You can do this.’” White has not yet nailed her sub-4:00, but promises to report back this spring.” Hire a coach: “Having a coach is wonderful for guidance and accountability,” says Jill White, 48, an emergency room nurse from Ashland, Ohio. “It made me stronger, hence faster,” she says, adding, “It did wonders for my 5-K and 10-K times too.” Train further: Jacqueline Simon Gunn, 45, a clinical psychologist from New York City, increased her weekly mileage by adding extra miles: 4-mile runs became 6-mile runs 5-mile runs became 7-mile runs.
She now has three sub-4:00’s and is heading to Boston for the second time. Get out of your comfort zone.” Sadler had a string of 4:20-plus marathons, then got serious, aiming for negative splits in long runs. Sheri Sadler, 50, a paralegal from Scottsdale, Arizona, says, “Push yourself. Train faster: Interval training, tempo runs, hill repeats, fartlek are among the methods you can use for achieving speed. (Kevin uses my training plans.) “You must be committed.” But losing 15 pounds also helped.”Ĭommit yourself: “Get a good plan and stick to it,” advises Kevin Bradford, 49, a professor and coach from London, Kentucky. “I really got into the habit of not missing any runs, and if I had to, I quickly rearranged my calendar to reschedule them. That fall, he nailed a 3:56:30 at Marine Corps. Here’s what my Facebook fans told me.īe consistent: Brandon Perlow, 26, a public speaker from Buffalo Grove, Illinois, ran a 4:10 one spring at the Los Angeles Marathon. Recently I posted a request on Facebook to find out what training tricks worked for those whose PR’s are 3:59:59 or better. Thus, if you have a Personal Record of 4:05 and need only a little improvement to snip five minutes off your time, I can help-and so can my followers on social media.
The training tips that work for the fastest runners often work equally well for those of you towards the back of the pack. Is a sub-4:00 marathon your goal? Are the tips for breaking this marathon barrier any different than for breaking 5:00, or 6:00?
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