To complete a marathon under 4 hours, the key lies in your aerobic endurance and lactate threshold. A common training combination is E (easy) runs to build the long-term aerobic base, M (marathon-pace) runs to develop target-pace rhythm, and T (threshold) runs to improve lactate tolerance. Some coaches believe that the single long-run distance for sub-4 can be gradually extended to around 30 km, helping the body adapt to long-duration continuous running and late-race energy utilization. The pace table below provides precise pace zones for each intensity.
Full Marathon Sub 4 hours Training Pace Table
01 · Target Pace Guide
Full Marathon · Sub 4 hours
3:59:59How to reach this goal
Reaching sub 4 hours is not about more effort, but more precision. The training prescription derived from your Runlevel puts every session at the right intensity zone.
Six intensity training paces
Suggested pace (per km) and speed (km/hr) for the six intensities E / M / T / A / I / R at Runlevel 40.66.
01
E
Easy run Easy
5:50 ~ 6:34min/km
9.1 ~ 10.3 km/hr
02
M
Marathon pace Marathon
5:26 ~ 5:50min/km
10.3 ~ 11.1 km/hr
03
T
Lactate threshold Threshold
5:03 ~ 5:26min/km
11.1 ~ 11.9 km/hr
04
A
Anaerobic endurance Anaerobic
4:41 ~ 5:03min/km
11.9 ~ 12.8 km/hr
05
I
VO2 max VO2 Max
4:20 ~ 4:41min/km
12.8 ~ 13.8 km/hr
06
R
Speed repetition Repetition
4:20 and belowmin/km
13.8 + km/hr
Best times at equivalent Runlevel
At Runlevel 40.66, theoretically you can run these times at other distances — useful for spotting your weaknesses and training bias.
Full Marathon 42.195 km
3:59:59
avg 5:41 /km
Half Marathon 21.098 km
1:53:09
avg 5:22 /km
10 kilometers 10 km
0:50:43
avg 5:04 /km
5 kilometers 5 km
0:24:27
avg 4:53 /km
3 kilometers 3 km
0:14:11
avg 4:44 /km
1 mile 1.6093 km
0:07:12
avg 4:28 /km
These race times are derived from the RQ Runlevel algorithm, with all 6 main distances listed. The RQ Runlevel algorithm is being upgraded to v3; pace and times on this page automatically reflect the latest version, with possible minor adjustments in the future. Want weakness analysis, weekly volume planning, and structured training plans? Log in to RQ and upgrade to Premium Unlock deeper training breakdown tools.
Other Full Marathon time goals
After hitting sub 4 hours, ready for faster? Or starting out and want an easier target? Switch to other Full Marathon goals for the full pace guide and training plan.
06 · Next Step
Want to know your current Runlevel and pace?
Don't guess. Enter a recent race result and RQ instantly calculates your real Runlevel and training paces — compare with this page's sub 4 hours target and see how far off you are.