Four Months to a Four-Hour Marathon: Everything a Runner Needs to Know About Gear, Diet, Training, Pace, Mind-set, Burnout, Shoes, Fluids, Schedules, Goals, & Race Day, Revised

by Dave Kuehls

Let Four Months to a Four-Hour Marathon be your personal trainer. Whether you’re a competitive veteran or a recreational beginner, this essential guide will tell you exactly what to eat, what to wear, what to expect, and how to train. When race day arrives, author Dave Kuehls, contributing editor at Runner’s World and a marathoner himself, will have you in the best shape of your life—physically and mentally. All you have to do is take the first step.Four Months to a Four-Hour Marathon

• Day-by-day training schedules for 4-hour and 5-hour marathoners• Detailed diet plans• The marathoner’s mind-set• Right and wrong things to wear• How to pick the right sneakers• Pain vs. performance—how far to go• Common pitfalls to avoid—in training and during the race• A list of the 36 marathons in North America where you can run the fastest times

Genres: Nonfiction

130 pages, Kindle Edition

First published July 1, 1998

Reviews

[Claire Ostrowski · Rating 5 out of 5]

Everything you need to know about running a 4 hour marathon. Lots of helpful hints.

[Natalie Hotz · Rating 5 out of 5]

Four months to a four hour marathon was a very informative book. I loved it, I'm training for a marathon and this book reinforced a lot of what I already knew and gave me new tips and different ways of thinking. I learned ways to keep my shins from getting damaged, since I have problems with shin splints. It wasn't a miracle solution but it definitely helped. I adored this book and I recommend this book to any one who is just picking up running or is training for their first marathon!
If you do not like running or anything about it I do not suggest you read this book, you would have no interest in it. My best friend is just picking up running and she was asking me a lot of questions that were honestly getting annoying. I gave her this book and her questions sufficed.
If there was anything I didn't like about this book it was that it ended, I just wanted to read more and learn more about my favorite hobby! I'm a classic whole hearted runner, I live it and breath it. This book is perfect for any other runner out there! Also perfect for someone who doesn't know much about running! Over all, like I said. I loved it.

[Kristen · Rating 3 out of 5]

I'm just not sure that 116 pages can teach you to run a 4 hour marathon! This book was published in 1998 so some of the information is outdated. The first red flag is that he advises runners to heel-strike.

As for the training plans, they probably work. I'm still trying to figure out the best way to train for my next marathon- but I don't think this is it.

[David · Rating 2 out of 5]

I read this book primarily to see how much the approach towards marathon training has changed in the 25 years since it was written. A few things immediately jump off the page:
• The author recommends heel striking as the most efficient (modern research shows that midfoot landing is better for almost everyone)
• Rather than a multi-shoe rotation, the author recommends buying 3 pairs of the exact same shoe and alternating between them
• No mention of heart rate zones

Much more troubling than the out of date information is the basic premise of the book. That a beginner runner can easily run a 4-hr marathon with only 16 weeks of training. The plan itself isn't bad, but appropriate for someone who can already run a 2-hr half marathon and is ready to work up to double that distance. Not the person who can only hold that speed for 200m as the author claims. For instance, the long run starts at 7 miles, which is reasonable but requires a decent level of fitness, one that takes at least a couple of months to achieve for someone who isn't already running regularly. But then it increases drastically, adding 2 miles per week until it tops at 24 miles! All at an aggressive pace. Which is a recipe for overtraining and drastically increases likelihood of injury.

[Samantha Sprole · Rating 4 out of 5]

Great overview of a training program with three basic workouts (long runs, tempo runs, and 400 splits) plus rest days and some notes on cross-training/weight lifting. This book precedes the debate on barefoot and minimalist running, and it's worth noting that Kuehls' advice on runners form is out of date and, in my opinion, dangerous (never heel strike; just don't do it). Still, thus book has meaningful advice which I will use in my own marathon training regimen.

[Victor Deane · Rating 4 out of 5]

An insightful and specific book for aspiring runners who are aiming to run a Marathon in 4 hours. I'm yet to implement the training plan, becuase I'm more than 14 weeks away from my first Marathon.
There is alot of helpful tips in this book also. I recommend.

[Kerry · Rating 4 out of 5]

Very funny and useful training programs. Gear information is a little out of date, but overall a very informative book. A great resource for beginners.

[Karl · Rating 1 out of 5]

Nope. It will take years. To become a marathon runners. Not four months.

[Alison Pearson · Rating 3 out of 5]

In miles rather than kms

[May · Rating 4 out of 5]

This is a great book for a runner who just wants to get out and train for their first marathon, but doesn't know how to lay out the training plan for distance (how many miles, how many times per week, what pace). It's a very simple book with a training program that will work. It also has training plans for 4+ hours (4:15, 4:30 and 4:45).

It is not personalized and is based on pace, not heart rate, so for a completely inexperienced runner (who has to be careful not to overtrain) or the experienced runner (who should train by heart rate zones, not pace), I think this book is actually too simple.

And if you want a book with more motivation for your first marathon, and you don't care about your finish time (which you shouldn't!), use the Non-runners Marathon Trainer.

[Marion · Rating 3 out of 5]

Was very basic. The information wasn't new or anything I couldn't find for free online. The training program is good and he does a good job of explaining how each workout should be done. Training programs can cost anywhere between $10-30. This book cost me $10 so I feel like all I did was basically buy a training program. It seems to be a good one and worth the $30 range though, so I'm pleases

[Crystal · Rating 4 out of 5]

This is a great read for someone who is looking for a good marathon training plan. I'm bummed because my knee still hurts. SO READY TO GET BACK OUT THERE!! I have an appointment with Evans on the 28...we'll see!

[rolandi · Rating 5 out of 5]

Good book

This is a good book with a do-able training plan for novice runners. Experienced runners will find nothing new here.
I had a difficulty in use of units sin e Im used to metric.

[Melissa]

I'm still skeptical..but I have 6 months til Columbus...so maaaaaybeeee....

[Amber Schramm]

Good tips. A very quick read!

[Brian · Rating 2 out of 5]

The book had some good starter info on types of workouts and the reasoning behind them. I did like that it included the goal pace times for each of the workouts. Most everything else was dated.

[Erica · Rating 4 out of 5]

Had this book for years and finally read it. Really good book which hopefully will help me with training; he gives great tips and very useful information.

[Chris Bumpas · Rating 4 out of 5]

Got me through my first marathon in 2011.

[Lisa · Rating 2 out of 5]

I'd definitely be interested in trying the plan if I was training for a flat marathon.