This plan focuses purely on endurance and consistency. Speed is less important here than simply getting used to being on your feet for long periods. It incorporates plenty of rest and easy running (with walk breaks allowed) to get you to the finish line comfortably.
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Sub 5:00 Marathon Plan
« Back to All PlansTarget: Sub 5:00 Marathon
To finish under 5 hours, you need to maintain an average pace of approximately 11:26 min/mile (7:06 min/km).
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | 3M (approx 11:30 min/mile) | Rest | 4M steady (approx 11 min/mile) | Rest | Rest | 3M inc hill session or circuit | 8M easy run |
| 2 | Rest | 5M of 1M jog, then 3M at half marathon pace (approx 30 mins) then 1M jog | Rest | 4M steady (approx 11:00min/mile) | Rest | 3M inc hill session or circuit | 8M easy run/walk (approx 11:30min/mile) |
| 3 | Rest | 5M of 1M jog, then 3x10 mins at 10K pace with 3 min jog, then 1M jog | Rest | 5M easy (approx 11:30min/mile) | Rest | 3M inc hill session or circuit | 10M run/walk in approx 1:53 (First 5M easy, last 5M at marathon pace) |
| 4 | Rest | 5M easy (approx 11:30min/mile) | Rest | 6M of 1M jog, then 4M at half marathon pace (approx 40 mins), then 1M jog | Rest | Parkrun or 35 mins fartlek (3M) | 7M run/walk in approx 1:55 (2M easy, 5M at marathon pace) |
| 5 | Rest | 5M of 1M jog then 6x2 mins at mile/5k speed with 2 min jog recoveries, 1 mile easy | Rest | 5M easy (approx 11:30min/mile) | Rest | 3M easy | 12M easy run/walk (approx 11:30min/mile) |
| 6 | Rest | 5M of 1M jog, then 5x4 mins at 5-10K pace with 400m jog recovery, then 1M jog | Rest | 6M easy (approx 11:30min/mile) | Rest | 3M easy | 13M steady (approx 11:00min/mile) |
| 7 | Rest | 5M of 1M jog, then 10x1 min hard at mile/5K pace with 2 min jog recoveries, then 1M jog | Rest | 7M of 1M jog, then 5M at marathon pace (approx 55 mins), then 1M jog | Rest | 3M hills or hilly circuit | 10K to 10 mile race (approx 10M) |
| 8 | Rest | 7M of 1M jog, 4x10 minutes at 10K pace with 400m jog recoveries, then 1M jog | Rest | 6M easy (approx 11:30min/mile) | Rest | 3M easy | 14M run/walk in approx 2:38 (7M easy, 7M at marathon pace) |
| 9 | Rest | 5M of 1M jog, then 5x6 minutes at 10K speed with 2 mins jog recoveries, then 1M jog | Rest | 6M of 1M jog, then 4M at half marathon pace (approx 42 mins), then 1M jog | Rest | 4M easy (approx 11:30min/mile) | 16M steady run/walk (approx 3 hours at 11:00 pace) |
| 10 | Rest | 5M of 1M jog, then 8x2 minutes at mile/5K speed, with 2 mins jog recoveries, then 1 mile jog | Rest | 7M easy (approx 11:30min/mile) | Rest | 3M easy | 18M run/walk in approx 3:24 (9M easy, 9M at marathon pace) |
| 11 | Rest | 6M of 1M jog, then 6x4 minutes at 5-10K pace with 2 mins jog recoveries | Rest | 6M of 1M jog, then 4M at half marathon pace (approx 40 mins), then 1M jog | Rest | 3M easy | Half marathon race (plus 1M warm up/cool down) |
| 12 | Rest | 5M in 55 mins with middle 2M at 10K pace | Rest | Rest | Rest | 4M easy | 20M easy or 3hrs 30 mins whichever comes first |
| 13 | Rest | 5M of 1M easy then 10x1 minutes hard with 2 minute recoveries, 1M easy | Rest | 4M of 1M jog, then 2M at 10K pace (approx 19 mins), 1M jog | Rest | 3M easy | 14M steady (approx 11:00min/mile for 2:34) |
| 14 | Rest | 4M of 1M jog, then 2M at half marathon pace (approx 20mins), then 1M jog | Rest | 7M steady (approx 11:30min/mile for 80 mins) | Rest | Parkrun 5K or 36 mins easy | 10M steady run/walk (approx 11:00min/mile) |
| 15 | Rest | 5M of 1M jog, then 3M at half marathon pace (approx 31 mins), then 1M jog | Rest | 4M at marathon pace in 44 mins | Rest | 3M easy | 7M steady (approx 11:00min/mile in 77 mins) |
| 16 | Rest | 3M steady (inc 3 marathon pace 100m strides) | Rest | 3M easy (with 2 faster than marathon pace 100m strides) | Rest | 2M easy in racing kit with 1 stride | The Race |
