What it takes
A sub 5 hour marathon means holding 7:06 per km (11:26 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 28.7.
The marathon pace chart has the splits for it. It also covers every other time from 2:30 to 6:00.
One consistent block of training usually moves a runner a couple of points. So this plan suits someone who runs the marathon in about 5:17:27 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
Sub 5: run/walk, fuel and the long-run cap
Sub 5 is 7:06 per km (11:26 per mile). Planned walk breaks are a fair way to get there. Walking through each drinks station, or a set run/walk pattern such as Jeff Galloway's, can make the second half easier. If you do it, practise it on long runs, and run a little quicker than 7:06 between walks so the average still comes in under.
The long-run cap matters most here. At 8:44 per km, 3 hours of running is only about 21 km, so Run-R lets the longest run go on to 3.5 hours or 26 km, whichever comes first. This sample stops at 24 km, about 3 hours 30 minutes, still well short of race day. The rest comes from three runs a week, every week, with an easier week every third.
Five hours is a long time without food. At 30 to 60 g of carbohydrate an hour, that is 150 to 300 g over the race. Start early, take a little often, and drink to thirst.
Your training paces
Set from a 5:17:27 marathon, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 8:21-8:44 |
| Threshold | Tempo runs. Comfortably hard. | 7:01 |
| Intervals | Hard repeats with recovery. | 6:28 |
| Marathon pace | Your goal pace. Every marathon pace session uses it. | 7:06 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
3 running days a week, peaking at about 48 km. Every third week is easier, and a taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday.