Active4Life Marathon - Sub 5 hour plan

Training Load By Week
Training Load By Week

This training plan is a 18 week plan suited to potential marathon runners who have recently been able to complete at least a 10 kilometer run and have completed at least one half-marathon in the last 12 months. The training plan is designed to last for 18 weeks culminating with a full marathon and is for runners aiming to complete the marathon in under 5 hours. Runners need to be able to run a minimum of 4 times a week. In order to be able to run a marathon in under 5 hours, you should be able to run a half marathon in at least 2 hours 25 minutes and a 10km in 1 hour 6 minutes. (These times are an estimate and serve as a guide to your marathon potential)

Sample Day 2
2.49mi
Light Run

Run at a comfortable pace. This is only the start of the programme and you don't want to kill yourself on the first day! Your pace should be easy enough that you are able to talk and you should feel you could carry on at the end if you had to.

Sample Day 3
2.49mi
Light Run

Very easy run. Again resist any temptation to do more than the schedule says. It is still a long journey.

Sample Day 5
3.73mi
Light Run

Run at conversation pace.

Sample Day 7
6.21mi
Long Slow Distance (LSD)

LSD runs are all about time on your feet and not pace. If you need to walk then you may, but make sure it is a brisk walk and try to limit your walk to minute. In the beginning you might want to try a run/walk strategy of run 9 minutes, walk 1 minute.
Also keep the pace at an effort where you can still talk and resist the urge to push hard, even if feeling good.

Sample Day 9
3.73mi
Light Run

We are still taking it very easy.
Run at talking pace.

17 Weeks still to go. Resist any panic to rush your training.

Sample Day 10
3.73mi
Light Run

Run at talking pace

Sample Day 12
3.11mi
Steady Run

Kathleen Shuttleworth
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Active4Life

With over 12 years of coaching experience and 30 years competitive athletic experience, Coach Kathleen offers customised training programs designed to suit each runner's individual needs. Whether you are a beginner, seasoned veteran, weekend warrior or racing snake.

Coach Kathleen is a well known specialist in developing young endurance athletes . Age specific junior squad training is offered all year round in the southern suburbs of Cape Town, South Africa.