Running a marathon is an incredible athletic feat that many people aspire to achieve. However, the thought of running 26.2 miles at 5 hour marathon pace, can be daunting, especially for first-time marathon runners. But with proper training and preparation, anyone can successfully complete a marathon.
One of the biggest concerns for first-time marathoners is finishing within a certain time frame. While elite runners may aim for sub-3-hour finishes, most beginner or recreational runners set their sights on completing the race in under 5 hours.
The 5-hour mark is often seen as a benchmark for beginner marathoners because it allows them to finish the race without putting too much stress on their bodies. It also gives them a sense of accomplishment and serves as motivation for future races.
Finishing in under 5 hours requires an average pace of about 11 minutes and 30 seconds per mile, or 7 minutes and 6 seconds per kilometre.
Marathon mile splits for 5 hours at 11:30 minutes per mile
| Distance (miles) | Time (minutes) |
| 1 | 11:30 |
| 2 | 23:00 |
| 3 | 34:30 |
| 5k | 35:44 |
| 4 | 46:00 |
| 5 | 57:30 |
| 6 | 1:09:00 |
| 10k | 1:11:27 |
| 7 | 1:20:30 |
| 8 | 1:32:00 |
| 9 | 1:43:30 |
| 10 | 1:55:00 |
| 11 | 2:06:30 |
| 12 | 2:18:00 |
| 13 | 2:29:30 |
| 1/2 marathon | 2:30:45 |
| 14 | 2:41:00 |
| 15 | 2:52:30 |
| 16 | 3:04:00 |
| 17 | 3:15:30 |
| 18 | 3:27:00 |
| 19 | 3:38:30 |
| 20 | 3:50:00 |
| 21 | 4:01:30 |
| 22 | 4:13:00 |
| 23 | 4:24:30 |
| 24 | 4:36:00 |
| 25 | 4:47:30 |
| 26 | 4:59:00 |
| Marathon | 5:01:31 |
This may seem slow to some, but it is important to remember that completing a full marathon is no easy task and maintaining a consistent pace for over 5 hours takes endurance and mental strength.
To successfully complete a marathon in under 5 hours, it is essential to understand your goal pace and how to maintain it throughout the race. To achieve a sub-5 hour marathon, you need to run at an average pace of 11:27 minutes per mile or 7:07 minutes per kilometre. Your half marathon time should be close to 2 hours and 20 minutes to indicate a good chance of achieving a sub-5 hour marathon. A correlation between your shorter distance times (10km) and your long-distance times (marathon) is key to success. It is recommended to start at a slightly slower pace and then increase gradually as you build endurance.
Additionally, incorporating speed work and tempo runs into your training can help improve your overall pace and prepare you for race day. These types of workouts also mimic the feeling of running at a faster pace during the actual marathon.
To successfully complete a marathon in under 5 hours, it is important to have a strong foundation of both physical and mental strength. This means following a well-structured training plan that includes not only running but also cross-training, strength training, and rest days. Here at Coach the Run, we offer a 24 Week Beginners 5k to Marathon Training Plan (6 months to get you ready) or our 18 weeks – Beginners Marathon Training Plan. Both plans are suitable for beginners and aim to gradually increase mileage and endurance while also preventing injury.
Marathon training requires a combination of physical and mental preparation to stay motivated throughout the entire process. Remember to incorporate strength training to help build endurance and prevent injury. Gradually increase your training volume to allow your body to adapt.
The key to successfully completing a marathon in under 5 hours is following a well-structured training plan. This means gradually increasing mileage and incorporating different types of workouts, such as long runs, speed work, tempo runs, and rest days. A good training plan for a 5-hour marathon will include a mix of easy runs, tempo runs, and long runs. The plan should also include rest days and cross-training workouts to help prevent injury.
Why not download our 24 Week Beginners 5k to Marathon Training Plan (6 months to get you ready) or our 18 weeks – Sub 5 hours Marathon Training Plan and start today? Both of these training plans have been expertly crafted by our Head Coach and London Marathon winner Mike Gratton to help beginner runners achieve their goal of completing a marathon in under 5 hours.
On race day, it is important to stick to your goal pace and not get caught up in the excitement of the event. It can be tempting to start off too fast, but this can lead to burnout and make it difficult to maintain a consistent pace throughout the entire marathon. Instead, focus on running at a steady and comfortable pace that you have practised during your training.
It is also helpful to have a strategy for walking breaks or fuelling during the race. Many runners find success by taking short walk breaks every few miles or having a specific plan for taking nutrition during the race. Experiment with different strategies during your long runs leading up to race day to see what works best for you.
Using a running watch can greatly improve your training and performance as a runner. With the advancement of technology, running watches have become more than just a simple timekeeper. They now offer features such as GPS tracking, heart rate monitoring, and personalized training plans.
One major benefit of using a running watch is the ability to accurately track your distance and pace. This is especially helpful for long-distance runners who need to maintain a steady pace throughout their runs. By knowing exactly how far you’ve gone and at what speed, you can make adjustments to improve your training and race day strategy. Take a read of the highly recommended Coros Pace 3 running watch.
On race day, it is important to stick to your plan and not get caught up in the excitement of the event. It can be tempting to start too fast, but this can lead to burnout and make it difficult to maintain a consistent pace throughout the entire marathon. Aim to run the first half-marathon at a pace of 11 minutes per mile, with the option to incorporate run-walk intervals. The second half of the marathon is often more challenging, requiring increased mental strength and proper fueling strategies to tackle the difficulties, including hydration and energy management.
It is also helpful to have a strategy for walking breaks or fuelling during the race. Experiment with different strategies during your long runs leading up to race day to see what works best for you.
Proper nutrition and hydration are key components to successfully completing a marathon in under 5 hours. This includes not only what you consume during the race, but also leading up to race day. It is important to fuel your body with healthy and balanced meals, as well as staying hydrated throughout your training.
On race day, it is recommended to have a plan for consuming water or sports drinks every 2 miles to replenish lost fluids and electrolytes. Many runners also find success with incorporating energy gels or other forms of nutrition during the race to sustain their energy levels. Aim to take in 100-200 calories per hour, and avoid overeating to prevent stomach issues.
Completing a marathon in under 5 hours is not an easy feat and it is important to anticipate and prepare for potential challenges and setbacks. This could be anything from injury or illness to struggling with motivation during training. It is essential to listen to your body, rest when needed, and seek support when necessary.
Remember that setbacks are a normal part of the training process and do not define your overall success as a runner. Stay positive, stay focused on your goal, and remember why you started this journey in the first place.
Proper preparation and logistics are crucial to achieving a successful 5-hour marathon finish. Here are some key considerations:
The final weeks leading up to race day are just as important as all the training that has been put in. This is when you should start tapering your mileage and allowing your body to rest and recover. Tapering involves reducing the volume of training while maintaining intensity, in order to give your body time to heal and prepare for the race.
During this time, it is important to continue practising healthy habits such as proper nutrition, hydration, and getting enough sleep. Trust in your training and trust in yourself on race day. You’ve put in the work; now it’s time to reap the rewards!
If completing a full marathon in under 5 hours seems daunting, consider using a half marathon as a stepping stone. A half marathon is still an impressive achievement and can serve as a great way to build confidence, experience the excitement of race day, and get a taste of what it takes to complete a full marathon.
You can use your training for the half marathon as practice for longer distances and incorporate similar strategies and techniques into your race plan. By successfully completing a half marathon, you will also have more knowledge and experience to help you achieve your goal of running a full marathon in under 5 hours.
Remember that no matter what pace or distance you are running, the most important thing is to enjoy the journey and be proud of your accomplishments. You are capable of achieving anything you set your mind to.
One of the most challenging parts of training for a marathon is staying motivated and accountable. It can be easy to make excuses or skip training runs, but this will only hinder your progress. Find ways to stay motivated such as setting small achievable goals, joining a running group or finding a training partner.
You can also hold yourself accountable by keeping track of your progress with a running log or using apps like Strava or Nike Run Club. Remember why you started this journey and use that as fuel to keep pushing towards your goal.
Mental preparation is just as important as physical preparation when it comes to achieving a successful 5-hour marathon finish. Here are some key considerations:
As race day approaches, it is important to take care of final preparations such as packing your race essentials, double-checking the course map, and getting a good night’s sleep. It can also be beneficial to prepare yourself mentally for the challenges ahead.
Visualise yourself crossing the finish line in under 5 hours and imagine how accomplished you will feel. Also, remind yourself of all the hard work and training you have put in to get to this point. Believe in yourself and trust that you are capable of achieving your goal.
Completing a marathon in under 5 hours requires dedication, hard work, and determination. But with the right training plan and strategies in place, it is an achievable goal for any beginner runner. Remember to listen to your body, stay motivated, and trust in your training. And most importantly, enjoy the journey and be proud of yourself every step of the way.
So why wait?
Download our 24 Week Beginners 5k to Marathon Training Plan (6 months to get you ready) or our 18 weeks – Sub 5 hours Marathon Training Plan and start your journey towards completing a marathon in under 5 hours.
Looking to go a little bit quicker? Try our sub 4 hour marathon training plan, or learn about the 4 hour marathon pace at our blog here.
Good luck and keep chasing those marathon dreams!
Join our mailing list to stay up to date with the latest UK running events, training tips, and exclusive offers on running products. Rest assured, we value your privacy and would never dream of selling your address. Sign up now…
Share this article
Running is a popular form of exercise that can help you lose weight and improve...
Running coaches are professionals who specialise in training and guiding individuals in improving their running...
Running is a great way to stay fit and healthy, but it can also be...
Just entered a half marathon? You’re taking on a fantastic distance that presents a real...
Welcome to the world of heart rate variability (HRV). In this guide, we will be...
Weight loss is a common goal for many runners, and deciding the ideal running frequency...
Gain exclusive access to London Marathon winner, Mike Gratton, who will create a marathon plan, tailored just for you.
