Marathon Goal 5h00

Progressive 16-week plan, ideal for a first marathon or a 5-hour goal. 3 running sessions per week focused on consistency and endurance.

Distance: 42.2kmTarget time: 5hDuration: 16 weeks

Training Tips

  • Respect rest days to allow for recovery
  • Stay hydrated during training sessions
  • Listen to your body and adjust intensity if needed
  • Progress gradually to avoid injuries

Training Plan (First 4 Weeks)

Week 1

(Phase 1: General Development)

Resuming and Aerobic Base

Sun
Long Run
Key session of the week. Slow, conversational pace...
Mon
Rest
Tue
Fun Fartlek
Rhythm changes by feel. 10x 1min fast / 1min slow.
Wed
Rest
Thu
Easy Run
Continuous run at a very comfortable pace to get t...
Fri
Rest
Sat
Rest

Week 2

(Phase 1: General Development)

Increasing Volume

Sun
Long Run
Increasing the duration of the long run.
Mon
Rest
Tue
Short Intervals
Speed work: 12x 30s/30s.
Wed
Rest
Thu
Fundamental Endurance
Regeneration run.
Fri
Rest
Sat
Rest

Week 3

(Phase 1: General Development)

Consolidation

Sun
Long Run
Long run of 1h30.
Mon
Rest
Tue
Pyramid Intervals
Varying paces: 1'-2'-3'-2'-1' (Recovery is half of...
Wed
Rest
Thu
Easy Run
Pure endurance.
Fri
Rest
Sat
Rest

Week 4

(Phase 1: General Development)

Recovery Week

Sun
Shortened Long Run
Only 1h00 to recover.
Mon
Rest
Tue
Easy Run with Strides
Easy run + 5 progressive accelerations of 15s at t...
Wed
Rest
Thu
Light Recovery Run
Active recovery.
Fri
Rest
Sat
Rest

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