Sub-5:00 Marathon Pace Chart (Miles/Km) + Training Tips

To run a 5:00 hour marathon you need to run at a pace of 11:27 per mile or 7:07 per kilometer.

Following the splits below (and shaving off a second), you’ll run a sub 5:00 marathon.

I’d recommend aiming to run 1-2 minutes ahead of the split target time from 10 miles, as you’ll likely come up against crowding on race day.

Other Marathon Pace Charts

Training for a 5:00 Marathon

Is 5:00 a Good Marathon Time?

Well, what do the stats say?

Run Repeat conducted a study that contains 19,614,975 marathon results from more than 32,335 races across the globe, here is how a 5:00 marathon compares against age and gender for the races recorded:

Training Runs and Paces for a 5:00 Marathon

To break a 5:00 marathon you’ll need to do some serious distance in your training, I recommend at least 10 miles (16km) per week.

You’re also going to need to make sure you’ve crossed off these milestones for other race distances:

• A 5k in 31:15
• A 10k in 1:04:50
• A half marathon in 2:16:00

Training Paces

Weekly Mileage Targets

Long Run Structure

Why This Works: Incorporating varied paces within long runs enhances lactate tolerance, which helps on race day when you’ve got to maintain pace despite feeling fatigued. By practicing surges during a run, you can build up your physical and mental resilience (lots of elite marathon runners use these strategies during their training)

Alternating Long Runs: Alternate between structured long runs (easy/fast segments) and easier long runs. For easier long runs, maintain a steady, comfortable pace throughout, focusing on mileage rather than speed to aid recovery.

Speedwork Sessions

Recovery and Rest Days

My Tips to Run a Sub 5:00 Marathon

Focus on Running by Effort, Not Just Pace

During the race, especially in the second half, your effort level might not match the pace you were holding earlier.

Instead of stressing about the exact pace, focus on maintaining an even effort, especially if the terrain changes or fatigue sets in.

If you feel good on a flat section, slightly increase your pace.

If it’s an uphill or you’re feeling tired, allow yourself to slow down while keeping the effort steady.

Try to remember, that to have a chance of getting your target time, you have to cross the finish line first.

Don’t Be Afraid to Walk Briefly

In a 5-hour marathon, walking isn’t a sign of failure – it can be used as a strategy.

Incorporating brief walking breaks, like at every aid station or at regular intervals, can help keep your energy steady.

A run-walk approach (such as running for 5-7 minutes, walking for 1 minute) can make the overall pace more sustainable and still keep you on target to finish in under 5 hours.

Try this out in your training, as it doesn’t work for everyone.

So prefer to slow the pace and keep running throughout, as they find it hard to get going again.

Start Slow, Finish Strong

In the excitement at the start, it’s easy to go out too fast.

Instead, aim to run the first few miles a little slower than your goal pace (about 11:27 per mile).

This strategy will help you conserve energy for the later miles when fatigue sets in.

Top Tip: It’s not about how fast you start, but how strong you finish.

Nail Your Fueling to Maintain Pace

Maintaining a 5-hour pace requires keeping your energy levels stable.

Start fueling early – don’t wait until you feel tired or hungry.

Plan to take in small amounts of carbohydrates (gels, chews, or sports drinks) every 30-45 minutes, even in the early miles.

It can feel odd as you’ll feel like you don’t need them yet, but it will pay dividends later in the race…

Keeping your glycogen stores topped up helps avoid hitting the wall and allows you to keep your pace steady throughout the marathon.

Row Brown

Row Brown is the founder of Refresh Row. He is a keen marathon runner, his favorite being the London Marathon. He’s now set himself the mission of Running the Entire Length of Spain, which is scheduled for late 2024.