RW's VLM Garmin-Ready Marathon Schedule: Sub-5:00

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 (Dec 27 - Jan2): approx 16M

Mon 3M (miles) easy (approx 36 mins) 

Tue Rest

Wed 3M steady (approx 44 mins)

Thu Rest

Fri Rest

Sat 3M inc hill session or circuit
Sun 7M easy run/walk (approx 84 mins)

WEEK TWO (Jan 3-9): approx 20M

Mon Rest

Tue 1M jog, then 3M at half-marathon pace (31 mins) then 1M jog
Wed Rest

Thu 4M steady (approx 46 mins) 


Fri Rest

Sat Parkrun or 36 mins easy (approx 3M) 

Sun 8M easy run/walk (approx 96 mins)

WEEK THREE (Jan 10-16): approx 23M

Mon Rest

Tue 1M jog, then 4M at marathon pace (44 mins), then 1M jog

Wed Rest

Thu 5M easy (approx 60 mins)

Fri Rest

Sat 3M inc hill session or circuit
Sun 9M easy run/walk (approx 1:48)

WEEK FOUR (Jan 17-23): approx 24M

WEEK FIVE (Jan 24-30): approx 26M

WEEK SIX (Jan 31-Feb 6): approx 28M


Mon Rest
Tue 1M jog, then 2 x 2000m at 10K pace (or 12:30) with 400m (or 3 mins) jog recovery, then 1M jog
Wed 
Rest
Thu 8M easy (approx 96 mins)

Fri Rest
Sat 3M easy (approx 36 mins) easy

Sun 12M steady run/walk (approx 2:18)

WEEK SEVEN (Feb 7-13): approx 27M

Mon Rest

Tue 1M jog, then 12 x 200 at mile/5K pace (or 65 secs) with 200m (or 2 mins) jog recoveries, then 1M jog 

Wed Rest

Thu 1M jog, then 4M at marathon pace (approx 44 mins), then 1M jog

Fri Rest

Sat 3M hills or hilly circuit 

Sun 13M steady run/walk (approx 2hrs 30)

WEEK EIGHT (Feb 14-20): approx 32M

Mon Rest

Tue 1M jog, 3 x 1M or 1600m at 10K pace (or 10:00) with 400m (or 3 mins) jog recoveries, then 1M jog

Wed Rest
Thu 9M easy (approx 1:48)
Fri Rest

Sat 3M easy (approx 36 mins)

Sun 14M run/walk in approx 2:41 (First 7M easy in 84 mins, last 7M at marathon pace in 77 mins)

WEEK NINE (Feb 21-27): approx 30M

Mon Rest

Tue 1M jog, then 5 x 1000m at 10K speed (or 6:00) with 200m (or 2 mins) jog recoveries, then 1M jog

Wed Rest

Thu 1M jog, thwn 4M at half-marathon pace (approx 42 mins), then 1M jog

Fri Rest

Sat Prkrun 5K or 36 mins easy (approx 3M total)

Sun 15M steady run/walk (approx 3hrs)

WEEK TEN (Feb 28-March 6): approx 35M

Mon Rest

Tue 1M jog, then 10 x 400m at mile/5K speed (or 2:20), with 200m (or 2 mins) jog recoveries, then 1 mile jog

Wed Rest
Thu 10M easy (approx 2:00)
Fri Rest

Sat 3M easy (approx 36 mins)
Sun 16M run/walk in approx 3:02 (First 8M easy in 96 mins, last 8M at marathon pace in 88 mins)

WEEK ELEVEN (March 7-13): approx 32M

Mon Rest

Tue 1M jog, then 15 x 200m at mile/5K pace (or 65 secs) with 200m (or 2 mins) jog recoveries, then 1M jog

Wed Rest
Thu 1M jog, then 4M at half-marathon pace (approx 42 mins), then 1M jog

Fri Rest

Sat Parkrun 5K or 36 mins easy (approx 3M total)

Sun 18M easy run/walk (approx 3:36)

WEEK TWELVE (March 14-20): approx 33M

Mon Rest

Tue 1M jog, 3 x 2000m at 10K pace (or 12:30) with 400m (or 3 mins) jog recoveries, then 1M jog

Wed Rest 

Thu 9M easy (approx 1:48)

Fri Rest

Sat 3M easy (approx 36 mins)

Sun Half-marathon race (plus 1M warm up and cool down)

WEEK THIRTEEN (March 21-27): approx 36M

Mon Rest

Tue 1M jog, then 4 x 1M or 1600m (or 10 mins) fast, with 400m (or 2 mins) jog recoveries, then 1M jog

Wed Rest 

Thu 1M jog, then 4M at half-marathon pace (approx 42 mins), then 1M jog

Fri Rest

Sat 3M easy (approx 36 mins)

Sun 20M in approx 3:50 (First 10M easy in 120 mins, last 10M at marathon pace in 110 mins)

WEEK FOURTEEN (March 28-April 3): approx 32M

Mon Rest

Tue 1M jog, then 6 x 1000m at 10K speed (or 6:00) with 200m (or 2 mins) jog recoveries, then 1M jog

Wed Rest

Thu 7M steady (approx 80 mins)
Fri Rest

Sat Parkrun 5K or 36 mins easy (approx 3M total)

Sun 15M steady run/walk (approx 2:52)

WEEK FIFTEEN (April 4-10): approx 23M

Mon Rest 

Tue 1M jog, then 8 x 400m at mile/5K speed (or 2:15) with 100m (or 1 min) jog recoveries, then 1M jog

Wed 
Rest
Thu 1M jog, then 3M at half-marathon pace (approx 31 mins), then 1M jog
Fri Rest

Sat 3M easy (approx 36 mins)

Sun 10M steady (approx 1:55)

WEEK SIXTEEN (April11-18): 10M plus race