Distance: Marathon
Target pace: 7:07
Available on: Free & Premium
Tempo
6:20 - 6:50
min/km
Long/Slow
8:03 - 8:48
min/km
Intervals
5:33 - 5:55
min/km
Our Sub 5 hours Marathon training plan is over 16 weeks
You can decide if you want to do all 16 weeks or start at any point during the training plan, it's completely up to you.
Try our Sub 5 hours Marathon plan.Congratulations on choosing your marathon plan. Whether this is your first attempt at the "full" or you're looking to achieve that new target, this schedule is designed to help you accomplish that. The key to success here is mileage. The aim is to be standing on the startline, 42.2km ahead of you and not feel any stress about that at all. On that basis the priority for the next 16 weeks is to get those long runs in. As great as it would be to run religiously 4 times a week for 16 weeks, we all lead busy lives and it can't always be possible. Prioritise a few hours over the weekend to get out there and clock up the easy miles, along with a shorter easy run during the week. Supplement the long runs with the interval and tempo sessions. These will work on improving your VO2 max, and build strength in the legs, all with the aim of making race-day as comfortable as possible.
Ready to get started on your journey?
Week 4 -
Distance: 31.0 km -
Number of runs: 4
Monday
Rest
Tuesday
Race Pace
Pace: 7:07 / km
Wednesday
Rest
Thursday
Progression
Pace: 7:07 / km
Friday
Rest
Saturday
Recovery 5km
Pace: 7:37 - 8:07 / km
Sunday
10km Race
Pace: 7:07 / km
Week 9 -
Distance: 46.8 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals
Pace: 5:33 - 5:59 / km
Wednesday
Rest
Thursday
Easy 10km
Pace: 7:37 - 8:07 / km
Friday
Rest
Saturday
Recovery 5km
Pace: 7:37 - 8:07 / km
Sunday
Mixed-Pace Long Run
Pace: 7:07 / km
Week 12 -
Distance: 51.0 km -
Number of runs: 4
Monday
Rest
Tuesday
Easy 6km
Pace: 7:37 - 8:07 / km
Wednesday
Rest
Thursday
Race Pace 8km
Pace: 7:07 / km
Friday
Rest
Saturday
Recovery 5km
Pace: 7:37 - 8:07 / km
Sunday
Long Run 32km
Pace: 7:52 - 8:48 / km
