Why You Can't Break 4 Hours in the Marathon (The "Grey Zone" Trap)

Stuck at the 4-hour mark for your marathon? This video offers essential marathon tips and a detailed marathon plan to guide your marathon training. Learn the precise marathon pacing strategy and how to run a sub 4 hour marathon by avoiding common mistakes and structuring your weekly runs for success. Stop hitting that wall and start achieving your personal best. 💪

Stuck at a 4:10 Marathon? Stop running "Junk Miles." Here is the exact 4-Day Plan to break the 4-hour barrier.

Most runners fail to break 4 hours not because they lack endurance, but because they lack speed endurance. If you are running 3-4 times a week at a "comfortable" pace (6:15-6:30/km), you are trapped in the "Grey Zone." This intensity is too fast to build a massive aerobic base, but too slow to build the lactate threshold needed for a 3:59 marathon. You are just building fatigue.

In this Masterclass, Coach Dimitris (MSc Sports Science) reveals the 4-Pillar Strategy to shatter your PB using only 4 runs per week.

🚀 What you will learn in this video:

✅ The "Grey Zone" Trap: Why your current easy runs are actually making you slower. ✅ Pillar 1: Aerobic Maintenance: The specific pace (6:10/km) that builds capillaries without burnout. ✅ Pillar 2: Speed-Shock Intervals: How to run 1000m reps at 5:10/km to skyrocket your VO2max. ✅ Pillar 3: The Tempo Run: The #1 workout for marathon success (10km @ 6:00/km) to push your Lactate Threshold. ✅ Pillar 4: The "Specific" Long Run: Why you need to stop shuffling and start running your Sunday miles with purpose.

BONUS: This plan doesn't just unlock a Sub-4 Marathon. It builds the exact physiological foundation for a Sub-1:50 Half Marathon and a Sub-50 10K.

Stop guessing. Stop running "junk miles." Start training with scientific precision.

[ VIDEO CHAPTERS ]
0:00 - The 4:10 "Wall" (Why You're Stuck)
1:10 - The "Grey Zone" Trap (Your #1 Mistake)
2:10 - The 4-Day/Week Philosophy (No Junk Miles)
3:15 - Pillar 1 (Tue): The Aerobic Run (6:10/km | 9:55/mi)
4:15 - Pillar 2 (Wed): The Speed-Shock Intervals (5:10/km | 8:19/mi)
5:20 - Pillar 3 (Fri): The 10K Tempo Run (6:00/km | 9:39/mi)
6:40 - Pillar 4 (Sun): The "Specific" Long Run (The 2-Pace System)
8:55 - The Secret Bonus: Your Sub-1:50 HM & Sub-50 10K
9:40 - How to Start (My Personal Coaching)

Calculators are generic. Your physiology is unique. If you want a training plan built exactly for your heart rate zones and schedule to guarantee a Sub-4 finish:

📩 Email: jimkiriak@gmail.com (Subject: "Sub-4:00") 📱 WhatsApp/Viber: +30 6937 208 987

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