Sub 5 Hour Marathon Training Plan 16 Weeks

Looking to run a sub 5:00 marathon? This 16-week plan will get you across the line. A 5:00 marathon is approximately 11:30 per mile though a target pace training of 11:00 per mile (4:48) could be beneficial. To break 5:00, you should eventually be capable of a sub-2:15 half marathon (10:15 per mile) and sub 60:00 10K (9:30 per mile) Right now, you should be used to running comfortably for 30-60 minutes, three or four times a week. When starting training it is ok to have walk breaks if it enables you to maintain the pace. Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. If you’ve missed four weeks or more, our best advice is to postpone your marathon, as it’s unlikely you’ll be able to get the time you want. If you’ve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success. If you are coming back from injury, spend a week or two gradually increasing your training volume. Bespoke Online Coaching also available: https://www.sweetspottraining.co.uk/online-running-coach