Hoping to run a sub-5 marathon? Running and endurance coach, Tom Craggs, has put together a marathon training plan to help you reach your goal, even if you're new running.
A 5:00 marathon is approximately 11:30 per mile but training to a target pace of 11:00 per mile will get you in at 4:48. Aim to be comfortable running three or four times a week.
Each week will include easy, long, tempo and speed runs as well as strength and conditioning, rest days and optional cross-training.
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The training plans are part of Runner's World Club, where members can get full access to this and many other training plans.
STRENGTH TRAINING Duration: 30 mins. Find the full workout and exercise descriptions at the link here.
Tuesday
FARTLEK RUN Duration: 44 mins. Warm-up: 10 mins @12:00/mile or 7:27/km with strides and drills. Main set: 12 x 60 secs @10:30/mile or 6:31/km with 60 secs @11:45/mile or 7:18/km between. Cool-down: 10 mins @12:00/mile or 7:27/km. Coach notes: This is a fartlek run so don't get too stressed about being really tight with the pacing. It's not an interval session with static recovery, though, so keep running on the 60-sec recoveries rather than resting completely.
Wednesday
CROSS-TRAINING Duration: 45 mins. Cross-training can be a real boost to your overall fitness and endurance. You can try a variety of activities: a strong hike, bike ride, or different cardio machines at the gym.
Thursday
REST OR EASY RUN Duration: 30-45 mins. Relaxed/conversational run @12:00/mile or 7:27/km but take a rest day if you feel that you need to.
Friday
mins @12:00/mile or 7:27/km + drills and strides.  Duration: 30 mins. You could undertake a different activity on your rest day, such as swimming, cycling or a walk, but keep recovery as a focus for the day. Follow this with Foundation Workout B, which can be found at the link here.
Saturday
THRESHOLD RUN Duration: 50 mins. Warm-up: 10 mins @12:00/mile or 7:27/km + drills and strides. Main set: 6 x 3 mins @10:25/mile or 6:28/km + 2 mins @12:00/mile or 7:27/km between. Cool-down: 10 mins @12:00/mile or 7:27/km. Coach notes: The 2-min rests can be static or a very gentle jog.
Sunday
LONG RUN Duration: 105 mins. 105 min @12:00/mile or 7:27/km. Coach notes: Get organised and plan out a route the day before. You could also arrange to meet a friend for some, or all of, your run, which can make the long run feel less daunting.
Monday
STRENGTH TRAINING Duration: 30 mins. Full workout and exercise descriptions can be found at the link here.
Tuesday
EASY RUN Duration: 45-60 mins. Relaxed/conversational run @12:00/mile or 7:27/km. At the end of the run, add in 3-4 strides @9:40/mile or 6:00/km. Coach notes: Stay relaxed throughout and only add the strides if you're feeling good at the end.
Wednesday
PROGRESSION RUN Duration: 40 mins. Warm-up: 10 mins @12:00/mile or 7:27/km. Main set: 10 mins @11:45/mile or 7:18/km. 10 mins @10:25/mile or 6:28/km. Cool-down: 5-10 mins @12:00/mile or 7:27/km. Coach notes: Don't start this workout too quickly as you will leave yourself with harder work to do in the final stages.
Thursday
CROSS-TRAINING Duration: 60-75 mins. Cross-training can be a real boost to your overall fitness and endurance. You can try a variety of activities: a strong hike, bike ride, or different cardio machines at the gym.
Friday
mins @12:00/mile or 7:27/km + drills and strides.  Duration: 30 mins. You could undertake a different activity on your rest day, such as swimming, cycling or a walk, but keep recovery as a focus for the day. Follow this with Foundation Workout A, which can be found at the link here.
Saturday
THRESHOLD RUN Duration: 40 mins. Warm-up: 10 mins @12:00/mile or 7:27/km + drills and strides. Main set: 3 x 5 mins @10:25/mile or 6:28/km with 90 secs @ 12:00/mile or 7:27/km between. Cool-down: 10 mins @12:00/mile or 7:27/km. Coach notes: The 90-sec rests can be static or a very gentle jog.
Sunday
LONG RUN Duration: 90-105 mins. 70-80 mins @12:00/mile or 7:27/km. 20-25 mins @11:45/mile or 7:18/km. Coach notes: Keep things easy at the start and progress gently as the run goes on if you feel good.
