@jasminniemiec: If you’re stuck around a 4-hour marathon… this might be the reality check you need. 🏃‍♀️ Breaking 4 hours means holding roughly 9:09 pace for 26.2 miles. And the runners I see break through that barrier usually start doing a few things differently. First — mileage matters. You don’t need to jump to massive weeks overnight, but most runners chasing sub-4 eventually find themselves consistently building toward 30–50 mile weeks. That steady time on feet is what builds the aerobic engine marathon racing requires. Second — fueling has to match the workload. 🍌🥑 You simply can’t train like an endurance athlete while chronically underfueling. When runners try to survive marathon training on tiny portions or fear carbs, workouts flatten out, recovery slows down, and progress stalls. Third — easy miles build the engine. Those runs that feel “too slow” are actually doing the work of building the aerobic capacity that lets you hold marathon pace for hours. Fourth — strategic speed work matters. ⚡ Intervals and repetition workouts train your body to run faster than race pace, which helps marathon pace start to feel more sustainable. And finally — durability matters. 🏋️‍♀️ Strength training helps runners maintain form, waste less energy, and stay strong deeper into the race. Breaking four hours usually isn’t about trying harder. It’s about training like an athlete. And when runners start doing that… the Boston qualifier starts to feel a lot closer. ✨ This is exactly what I help my athletes do. If you’re chasing a breakthrough marathon or dreaming about a Boston qualifier, comment BQ and I’ll send you the details about my coaching. Limited spots for spring and summer, and if you’re chasing a fall marathon, now’s the time to start prepping! #standaretopost

JAS | Run Coach

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Friday 06 March 2026 19:53:01 GMT