Welcome to runinthesun_ - The home of the Sub-4 Squad.
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 isn't about elite theory or fancy graphics. 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.
What to expect on the channel:
🏃♂️ 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.
Join our community of runners who believe that the struggle is the destination. Hit subscribe and let’s get you across that finish line in under 4 hours.
#Sub4Squad #MarathonTraining #RunInTheSun #Sub4Marathon #RunningCommunity #Runners #Marathon
runinthesun_
70 days to go. 13th marathon attempt. Almaty Marathon, Kazakhstan. Another sub 4?
runinthesun_ heads to Bangkok in a couple of weeks - if any of you are based that way - where is the best place to run? I’ve heard Lumphini Park is the hot spot?
Let me know down below in the comments!
3 days ago (edited) | [YT] | 6
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runinthesun_
When timing is right! Screenshot of the first 3:59 since publication of the latest video.
Ironically it’s about what happens when you don’t get your timing right, and 2 other common mistakes, in your sub 4 marathon attempt.
It’s a sign. Best go and watch it now!
https://youtu.be/JNKkmHgvEiQ?si=oONhr...
6 days ago (edited) | [YT] | 3
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runinthesun_
Congratulations to our subscriber who received the Garmin watch I gifted in a recent giveaway - who has just completed their first ever marathon in an astonishing time!
A big Well done - and here’s to many more! 🙌
1 week ago | [YT] | 10
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runinthesun_
An update from the winner of our Garmin watch giveaway!
Received from one of our subscribers based out in the Philippines 🇵🇭.
And by the time you read this - his marathon would have been completed! 📣 🙌 🥳
Congratulations!
Subscribe and comment for more giveaways.
1 week ago | [YT] | 9
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runinthesun_
Thanks for sticking around, watching, supporting & subscribing! 💪👍
1 week ago (edited) | [YT] | 7
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runinthesun_
Putting my money where my mouth is.
They say that the long run is the staple of marathon training. And I agree. But interval sessions could be the answer to you going from a 4 hour+ marathon to a sub 4.
If you’ve not seen my latest video on the complete training guide to getting a sub 4 marathon in 2026 you can watch it here: https://youtu.be/4O-Yu4B-p2c?si=h9Jdo...
15 x (300m run & 100m walk) like here is a good example.
Paul
1 week ago (edited) | [YT] | 6
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runinthesun_
18 months on YouTube.
- 60 videos
- close to 3,000 subscribers
- a hundred away from 2 million impressions
- several hours away from the 4,000 watch hours needed to take it to the next level
Self taught. Self edited. Hours of work.
Each video takes an average of 20 hours to produce from the moment I hit record, edit and publish.
Screen shot is from the editing table of the latest video.
If you’ve not watched it here’s the link: https://youtu.be/4O-Yu4B-p2c?si=5diEM...
Thank you for following along. Same goal remains: inspire others to run and take on the marathon distance.
Next target: 5,000 subscribers.
2 weeks ago (edited) | [YT] | 5
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runinthesun_
Give me 15 minutes and I’ll try and get you a sub-4 marathon.
https://youtu.be/4O-Yu4B-p2c?si=yDPqg...
2 weeks ago (edited) | [YT] | 3
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runinthesun_
After every run. 61g protein.
I put together a simple Protein Shake which I try and consume within 40 minutes of the run.
As I mentioned in my latest video: https://youtu.be/jPVgN3KlmQ8?si=WKo2r...
Ingredients in the comments. What do you eat / drink after your run?
3 weeks ago (edited) | [YT] | 4
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runinthesun_
Burger before a marathon? Probably not.
What should you eat whilst training for a marathon? In the 3 days leading up to the big day, what should be going in your body? And what about during the marathon itself - and straight after?
I don’t have all the answers. But this is what I’ve learned after running 12 marathons.
And as a bonus - one of our subscribers has shared how to make your own energy gels and carb drink!
You can check out the video and the DIY gels advice in the comments:
https://youtu.be/jPVgN3KlmQ8?si=Rz7si...
Thanks for watching!
Paul
3 weeks ago (edited) | [YT] | 4
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