Training plans Marathon
The sub-5:15 marathon
Running a sub-5:15 marathon means holding 7:28/km (12:01/mi) for 42.2 kilometres. Plan on 3–4 runs and 39–59km per week for around 12–16 weeks. Training happens at three speeds — easy mileage (8:23–8:58/km), tempo work near 6:49/km, and faster reps at about 6:34/km. Whether that timeline is realistic depends on your current fitness — the honest test is a recent race result, not ambition.
Last updated 2026-07-03 · paces computed, not copywritten
Goal pace
7:28/km
12:01/mi
Typical build
12–16 weeks
39–59 km/week
Runs per week
3–4
3 key sessions + easy volume
Required paces
| SESSION | PACE (/KM) |
|---|---|
| Easy runs | 8:23–8:58 |
| Long run | 7:53–8:23 |
| Tempo | 6:49 |
| Intervals | 6:34 |
| Race pace | 7:28 |
Splits at goal pace
| CHECKPOINT | CLOCK |
|---|---|
| 10K | 1:14:39 |
| Half | 2:37:30 |
| 30K | 3:43:58 |
| Finish | 5:15:00 |
Even splits shown — at 7:28/km the opening kilometres should feel almost too easy; that restraint is what a 5:15 costs up front.
A typical week
Key session 1
Intervals — reps around 6:34/km (5K effort) with jog recoveries
Key session 2
Tempo — sustained comfortably-hard running near 6:49/km
Long run
The week's cornerstone at 7:53–8:23/km, adding 5:15-pace finishes as race day nears
Plus 1+ easy runs. All other runs sit at 8:23–8:58/km by design — accumulating volume without stealing from the key days.
Asked often
- What pace is a sub-5:15 marathon?
- 7:28 per kilometre, held for the full marathon. Racing the first half a touch inside 7:28 and finishing strong beats banking time every time.
- How long should I train for a sub-5:15 marathon?
- From a reasonable base, 12–16 weeks. Coming back from time off, add a re-ramp phase before the marathon block rather than compressing it.
- What happens if I miss training weeks?
- Missed weeks are where PDF plans fail: the schedule marches on without you. RunV rebuilds the remaining marathon weeks around what you actually ran.
This fitness at other distances
- Half marathon: 2:31:05 equivalent
- 10K: 1:08:29 equivalent
- 5K: 32:51 equivalent
Built to get you under 5:15 — and to bend when life does
RunV builds your sub-5:15 plan around your week, then recalibrates it after every run — finished, cut short, or missed.
