Sub-4 averages 5:41/km. It's a stretch goal for most runners and a confirmation goal for trained ones. Here's how to nail it.
Where most sub-4 attempts fail
Almost every blown sub-4 attempt happens in kilometres 30–38. The runner went out at 5:30/km feeling fresh, hit the wall, and limped home in 4:08.
Discipline in kilometres 1–10 is worth more than any workout you can do.
Twelve-week plan outline
- 4 runs per week, 45–65 km peak.
- One long run building to 30 km with the last 8 km at sub-4 pace.
- One tempo (e.g. 6 km at 5:25/km).
- Two easy runs, conversational, 6:20–6:40/km.
Race day
Set Racendo Race Day mode the night before. Locking your bib, start time, fuel plan and weather avoids the morning scramble.
Aim for 1:59:30 at halfway. If you're faster than 1:58, slow down — that minute will cost you ten later.
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