Welcome to Sub4 Pace Lab — you've just made the smartest decision in your marathon training.

What You Get

• 17-lesson pacing course — from negative split fundamentals through spreadsheet setup, race simulation, and troubleshooting

• Pacing spreadsheet suite — elevation-adjusted, weather-adjusted, HR-synced split planning with a built-in race simulator

• Community chat — direct access to ask questions, share training data, and get feedback

• Updates & resources — new spreadsheet versions, race recaps, and strategy refinements

Where to Start

1. Start the course from Lesson 1 — it's sequential for a reason. Each lesson builds on the last.

2. Download the spreadsheet in Chapter 2 before moving to Chapter 3.

3. Post your goal race and target time in the Community Chat — we'll help you dial in your plan.

The Rules

• Trust the process. Negative splitting a marathon is counterintuitive — the early miles should feel too easy.

• Use the spreadsheet. Gut-feel pacing is how people hit the wall at mile 20.

• Ask questions. There are no dumb questions about spreadsheet setup or pacing strategy.

See you at the start line. Let's break 4 hours. 🏁

Here's a stat that should bother you: 95% of marathon finishers run positive splits — meaning they slow down in the second half. Most of them slow down a lot.

The reason isn't fitness. It's pacing.

Runners go out too fast because the first 10 miles feel easy. By mile 18, cardiac drift catches up, glycogen depletes, and they hit the wall. Sound familiar?

The Fix: Data-Driven Negative Splits

I built a pacing spreadsheet suite that solves this. It takes your:

• Goal finish time

• Course elevation profile

• Weather conditions

• Heart rate zones

...and generates a mile-by-mile pace plan where you deliberately start slower and finish faster. The spreadsheet includes a race simulator, pace decay chart, cardiac drift compensation, and a printable race morning checklist.

What You Learn in the Course

• The science behind why negative splits produce faster finish times

• How to set up the spreadsheet with your personal data

• Adjusting for elevation, heat, wind, and humidity

• Syncing heart rate zones so you run by effort AND pace

• Running virtual race simulations before race day

• Troubleshooting every common spreadsheet issue

Who This Is For

• Marathon runners targeting sub-4 hours (or any specific time goal)

• Runners who've hit the wall before and want a system to prevent it

• Data-driven athletes who want more than "just run by feel"

1-day free trial so you can see the course and spreadsheet before committing.

The next marathon cycle starts now. Stop guessing your pacing.