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. I've missed a week of the plan, what should I do? Work out what pace to do each of your runs at using our training pace calculator - just tell us a recent run time and we'll do the rest. Run one mile easy to warm up and one mile easy to cool down.

Marathon pace – This is the pace that you hope to maintain in the race. Mile repeats – After a one-mile warm-up, run one mile at the given pace, then jog very slowly for half a mile to recover. This should be 30 seconds to one minute per mile slower than your goal pace. Run at an easy pace you should be able to hold a conversation. Long run – Much like an easy run, this is a long, slow distance run that will build your endurance. The Runner's World'st training pace calculator.

These runs train your body to sustain speed over distance. You should be able to utter just a few words at a time. Tempo runs should feel challenging on a scale of one to 10, your effort will feel like a seven or eight. Then ease into the given pace for the distance show. Tempo – Run easy for one mile to warm up. Rest/Cross-Train (XT) – Take a rest day, or do moderate cross-training with a no-impact activity such as yoga or swimming. What do the different runs on the training plan mean? When starting training it is ok to have walk breaks if it enables you to maintain the pace. Right now, you should be used to running comfortably for 30-60 minutes, three or four times a week. To break five hours, 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).

Is this the right marathon training plan for me?Ī 5:00 hour marathon is approximately 11:30 per mile though a target pace training of 11:00 per mile (4:48) could be beneficial.

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