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A 5:00 marathon is approximately 11:30 per mile. To break 5:00, you should eventually be capable of a sub-2:15 half-marathon (10:15 per mile) and sub-56:00 10K (9:00 per mile) Right now, you should be used to running for 20-30 minutes, three or four times a week.
* The target times below are approximate defaults. Your Garmin download will give you more specific targets.
WEEK ONE
Mon 2M (miles) (approx 25 mins) slow
Tue Rest
Wed 3M (approx 39 mins) slow
Thu Rest
Fri Rest
Sat Rest or 2M (approx 26 mins) easy
Sun 6M (approx 75 mins) run/walk
WEEK TWO
Mon Rest
Tue 4M (approx 50 mins) slow
Wed Rest
Thu 1M jog, then 2 x 1.5M (or 15 mins) fast, with 800m (5:30-min) jog recoveries, then 1M jog
Fri Rest
Sat Rest or 3M (approx 39 mins) easy
Sun 7M (approx 90 mins) run/walk
WEEK THREE
Mon Rest
Tue 1M jog, then 3 x 1M (or 10 mins) fast, with 400m (3:15-min) jog recoveries, then 1M jog
Wed Rest
Thu 4M (approx 50 mins) slow
Fri Rest
Sat Rest or 3M (approx 39 mins) easy
Sun 8M (approx 100 mins) run/walk
WEEK FOUR
Mon Rest
Tue 5M (approx 64 mins) slow
Wed
Rest
Thu 1M jog, then 4 x 800m (or 4:45) fast, with 200m (2 min) walk/jog recoveries, then 1M jog
Fri Rest
Sat Rest or 3M (approx 39 mins) easy
Sun 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-60:00 10K or sub-48:00 5-miler
WEEK FIVE
Mon Rest
Tues 4M (approx 50 mins) slow
Wed
Rest
Thu 1M jog, then 3M (or 30 mins) fartlek, then 1M jog
Fri Rest
Sat Rest or 3M (approx 39 mins) easy
Sun 10M (approx 2hrs) run/walk
WEEK SIX
Mon Rest
Tue 5M (approx 64 mins) slow
Wed
Rest
Thu 1M jog, then 6 x 400m (or 2 mins) fast with 200m (or 90-sec) jog recoveries, then 1M jog
Fri Rest
Sat Rest or 3M (approx 39 mins) easy
Sun 12M (approx 2hrs 35) run/walk
WEEK SEVEN
Mon Rest
Tue 6M (approx 69 mins) steady
Wed Rest
Thu 1M jog, 8 x 2 mins hill with slow jog/walk down, then 1M jog
Fri Rest
Sat Rest or 3M (approx 39 mins) easy
Sun 14M (approx 3hrs) run/walk
WEEK EIGHT
Mon Rest
Tue 1M jog, then 3 x 1M (or 9:30 mins) fast, with 400m (3-min) jog recoveries, then 1M jog
Wed Rest
Thu 7M (approx 90 mins) slow
Fri Rest
Sat Rest
or 3M (approx 39 mins) easy
Sun Race (5M to half-marathon)
WEEK NINE
Mon Rest
Tue 1M jog, 8 x 200m (or 1 min) fast with 100m (or 1-min) jog recoveries, then 1M jog
Wed Rest
Thu 8M (approx 90 mins) steady
Fri Rest
Sat Rest or 3M (approx 39 mins) easy
Sun 16M (approx 3hrs 25 mins) run/walk
WEEK TEN
Mon Rest
Tue 1M jog, 3 x 1.5M (or 15 mins) fast with 400m (or 3-min) jog recoveries, then 1 mile jog
Wed Rest
or 5M (approx 64 mins) slow
Thu 1M jog, then 3M (approx 33 mins) brisk, then 1M jog
Fri Rest
Sat Rest or 3M (approx 39 mins) easy
Sun Half-marathon (aim for sub-2:15)
WEEK ELEVEN
Mon Rest
Tue 1M jog, then 5M (approx 54 mins) fartlek, then 1M jog
Wed Rest or 5M (approx 64 mins) slow
Thu 10M (approx 1hr 55) steady
Fri Rest
Sat Rest or 3M (approx 39 mins) easy
Sun 18M (approx 3hrs 50) slow
WEEK TWELVE
Mon Rest
Tue 1M jog, 3 x 1.5M (or 15mins) fast with 400m (or 3-min) jog recoveries, then 1M jog
Wed Rest or 7M (approx 90 mins) slow
Thu 1M jog, then 3M (approx 33 mins) brisk, then 1M jog
Fri Rest
Sat Rest
Sun 18M (approx 3hrs 50) slow
WEEK THIRTEEN
Mon Rest
Tue 1M jog, then 4 x 1M (or 10 mins) fast, with 200m (or 2:15 min) jog recoveries, then 1M jog
Wed Rest or 6M (approx 77 mins) slow
Thu 1M jog, then 4M (approx 45 mins) brisk, then 1M jog
Fri Rest
Sat Rest
Sun 20M (approx 4hrs 15) slow
WEEK FOURTEEN
Mon Rest
Tue 1M jog, then 5 x 800m (or 5- mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog
Wed Rest
Thu 6M (approx 65 mins) steady
Fri Rest
Sat Rest or 3M (approx 39 mins) easy
Sun 17M (approx 3hrs 30) slow
WEEK FIFTEEN
Mon Rest
Tue 1M jog, then 8 x 2:15 mins hill with slow jog/walk down, then 1M jog
Wed
Rest
Thu 4M (approx 51 mins) slow
Fri Rest
Sat Rest
Sun 10M (approx 1hr 50) steady
WEEK SIXTEEN
Mon Rest
Tue 1M jog, then 5 x 400m (or 2:15 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog
Wed 3M (approx 39 mins) slow
Thu Rest
Fri Rest
Sat 2M (or 25 mins) easy, in racing kit
Sun The race
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