Welcome to The Sub-4 Marathon Channel (also known as runinthesun_!)
I’m Paul, a 12-time marathon finisher, and I’m on a mission to help you break that sub-4-hour marathon goal in 2026.
This is honest, authentic advice for the everyday runner juggling work, family, and the grind of training. Whether you're training for your first marathon or chasing a PB after a setback, we’re in this together.
🏃♂️ Simple, practical marathon & half-marathon advice.
📉 Real-world training plans (including the one I used for 9 sub-4 finishes).
🧠 Mental strategies to survive "The Wall" and "The Dark Room."
👟 Honest gear reviews and recovery tips that actually work.
🚀 Want to run a sub-4 marathon in 2026?
Unlock exclusive perks, behind-the-scenes race footage, and direct access to my training strategies. You can get started right here:
👉 youtube.com/@runinthesun_/join
#Sub4Squad #MarathonTraining #RunInTheSun #Sub4Marathon #RunningCommunity #Runners #Marathon
The Sub-4 Marathon Channel
The Almaty prequel is live! 🎬
If you watched the Almaty Marathon Race Vlog and wondered what the 12 hours before looked like, my pre-race routine is up on the channel.
Come see the expo, the race and fueling strategy, and the pizza carb-load that fueled the finish.
https://youtu.be/zKQjj2WyFSc?si=tYRAA...
4 days ago | [YT] | 4
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The Sub-4 Marathon Channel
Running a marathon is hard.
Running a sub-4 marathon is even harder.
Trying to run a sub-4 marathon with a camera whilst trying to be coherent is even harder.
Trying to run a sub-4 marathon thats mostly uphill with a camera whilst trying to be coherent is even harder! 😂
Here’s a raw video of my experience running the Almaty Marathon in Kazakhstan 🇰🇿
https://youtu.be/v2QEAipWEsw?si=KRj8Q...
1 week ago | [YT] | 0
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The Sub-4 Marathon Channel
Almaty Marathon threw surprises I wasn’t expecting.
Full video coming soon.
1 week ago | [YT] | 0
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The Sub-4 Marathon Channel
The moment I neared the finish line of my last marathon in December 2025. Just under 4 hours in extreme heat & humidity of the UAE furnace.
We go again on Sunday.
I’ll be recording the whole weekend in Almaty, Kazakhstan, so if you are curious and want to see how I get on, hit that subscribe button if you haven’t already!
#Marathon
2 weeks ago (edited) | [YT] | 1
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The Sub-4 Marathon Channel
A huge and welcome to all new subscribers over the last couple of weeks!
And a big massive thank you to the flurry of members who have joined the channel over the last few days.
I started the channel as I saw a gap in information in the Sub-4 marathon space, real advice and information for everyday runners who are setting their goal in running under 4 hours in the 26.2 mile distance - and lots of you seem to agree!
Keep tuned for more videos - next up: My little trip to Kazakhstan for the Almaty Marathon in a few days.
💪
2 weeks ago | [YT] | 6
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The Sub-4 Marathon Channel
Do you actually know your VO₂ max? 👀
👇 If you know it drop your number in the comments and tell me how you are tracking it!
Mine is 45 according to my COROS running watch. 53 according to Garmin. I take these number with a pinch of salt though...
I’ve just made a video explaining what VO₂ max actually means for your sub-4 marathon, how to measure it (the PROPER way!) , and four workouts you can use to improve it.
Video is live 👇
https://youtu.be/SVjU5sc2mpc
3 weeks ago (edited) | [YT] | 4
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The Sub-4 Marathon Channel
Are you accidentally ruining your sub-4 marathon training by running too fast on your "easy" days? 🚨
We’ve all been there. Someone jogs past you, your ego takes over, and suddenly your recovery miles turn into a red-line tempo session. If you want to break 4 hours, you have to build that aerobic engine.
In the new video, I break down exactly why this happens, how to calculate your TRUE easy pace using a 30-minute threshold test, and 4 rules to finally force your heart rate into the basement.
Check it out here and fix your easy runs today: https://youtu.be/5fWama_ZxOM
4 weeks ago (edited) | [YT] | 4
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The Sub-4 Marathon Channel
New name, same sun! ☀️
Welcome to The Sub-4 Marathon Channel and a slight channel rebrand.
As I gear up for the Almaty marathon at the end of September, I wanted the channel to reflect exactly what we are chasing.
If you are a mid-pack runner trying to shave off those minutes and finally break the 4-hour barrier, grab a coffee (or a chilled gel) and join us.
Drop your current PR or your next marathon goal in the comments! ⏱️🔥
Paul
1 month ago | [YT] | 8
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The Sub-4 Marathon Channel
Traveling for a Marathon soon?
I've put together 42.2km Marathon Travel Hacks - some obvious, some tongue & cheek and some way out there.
You can have a look here: https://youtu.be/QLBos1GG9_4
1 month ago | [YT] | 7
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The Sub-4 Marathon Channel
I always put my money where my mouth is. I always mention on this channel about how to run your long runs for a sub-4 marathon. The majority of the run should be under marathon pace with a sprinkling of marathon pace throughout the run.
And this is excatly what I did during today’s penultimate long long run of my own marathon training block.
The long run is the single most important run of a sub-4 training block, it gives you a chance to get time on your legs and practice your fuelling a pacing strategies for the big day itself.
If your in the final few weeks of marathon training and completing your last few long runs - your focus will turn to the marathon soon.
If you’ve not watched it already, I put together a 30 minute compilation on how to tackle the key KM’s in your marathon.
You can watch it here: https://youtu.be/7kAnnZonl_w?si=Kd4so...
1 month ago | [YT] | 4
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