Hoping to run a sub-5:00 marathon? Running coach and RW columnist Tom Craggs has created this training plan to help you reach your goal, even if you’re completely new to running. A 5:00 marathon is approximately 7:09 minutes per kilometre, but training to a target pace of 6:50 minutes per kilometre will get you a finish time of 4:48. You should aim to be comfortable running three or four times a week.
Each week includes easy, long, tempo and faster runs as well as core/strength sessions, rest days and optional cross-training. The initial weeks of training involve building good habits and consistency in training. Listen to any aches and pains, take appropriate rest and sleep well to help your body adapt to
the new training load.
When starting training, it’s okay to have walk breaks if it enables you to maintain the pace. If you miss a training session because of injury, illness or life getting in the way, prioritise your long run that week. Consider replacing the interval session with cross-training such as elliptical training, cycling or aqua jogging.
This 16-week schedule will prepare you to run a marathon in less than five hours. Download your free program at the button below.
