How do you run a 5 hour marathon? What you need to do I tell runners who run under 2:20:00 or athletes that are training to the 4 hour marathon.
You have to train in a specific way. You are training to hold a specific pace. In this case, 11:27 per mile or 7:06 per kilometer. Finishing a marathon is tough enough. We are always seeking to push the boundaries of what we can do.
I don't just cater to the fastest runners. There is a need I have to help as many athletes as I can to achieve their dreams via this website. I've been writing content here for over 7 years.
I do have some products here that you will have to invest in in order to learn more. That being said, people that are wiling to pay the price are going to do big things, period.
A 5 hour marathon is no easier to do than a sub-2:30 marathon is. The paces are different but the training strategies are the same. They are universal regardless what your time goal is.
How Do I Make 5 Hour Marathon Pace Feel Easy?
5 hour marathon pace will only become easy when you get comfortable with being uncomfortable.
Easier said than done right?
Your goal marathon race pace is 11:27 per mile or 7:06 per kilometer. What that means is you need to being doing a LOT of training below 10 minute mile pace and under 5:45 kilometer pace.
It isn't that runners are not capable of running a 5 hour marathon. I want to know how many miles are you currently running each week faster than sub 5 hour marathon pace?
This tells me a lot of your chances of breaking the 5 hour marathon barrier.
If You Want To Break The 5 Hr Marathon You Need To…
Study as much as you can about glutathione. It is an antioxidant hardly any runner I have ever come across that knows anything about. Find out how elevating it within the body will increase your cellular health and oxygen carrying capacity.
Look, we are in a sport that demands a heavy amount of oxygen to be transported effectively throughout the body at high exertion rates. The more you learn about this the better equipped you are going to be in breaking the 5hr marathon barrier.
Find a quality treadmill you can rely on to get you through the winter months (if you live in the northeast) or for when you just don't feel like running outside. Mix up your training from just running on the roads, spend some time on the track, on trails.
Be patient. Optimal performance comes with time and adaptation.
You need to also gradually extend the distance of your long run. Additionally, you need to spend a higher percentage of that long run at and even below your 5 hour marathon goal race pace.
This is the biggest reason I dropped my marathon time from 2:43:36 to 2:19:35. It was a small, minute change in the way I was conducting my long run. I was a 2:43:36 marathoner (6:14 mile pace) who was dreaming about running under 2:22:00 for the distance (5:25 mile pace).
Obviously, you can clearly see the significant differences between the two. The changes in mindset also needed adjusted. I could not believe that it wasn't possible for me. I dealt with the failures along the way, wrote down my goals, noted what went wrong in the training and racing and kept going.
Which brings me to another point. You need to be fanatical and tenacious about breaking the 5 hour marathon. If this is truly what you want to do then commit to it. There is a massive difference between interest versus commitment.
What Differentiates A sub-2:20 Marathoner and A Sub 5 Hour Marathoner?
There is no difference. What you are trying to do in breaking the 5 hour marathon is just as difficult if not more than when I broke the 2:20 barrier.
Both require an enormous amount of hard work and diligence. You don't have to run 7 days a week to break the 5 hour marathon barrier. It is likely you can do it on 4 or 5 days of running per week. What you are going to have a lot of is patience and tenacity.
If this is a goal you are truly inspired to achieve I am certain you will do it. The same training philosophies I have used the past 26 years are the same ones I pass on to runners of all capabilities.
It doesn't matter if you are a complete beginner, are overweight or are a sub 3 hour marathoner every day is a new day to go after this. The best runners in the world make it look easy for a reason. It isn't that they are so much more gifted it is that they spend so much of their weekly mileage at fast paces. Speeds that far exceed their goal marathon race pace.
Are they talented? Of course but talent that doesn't work will usually get beat by someone with enormous amounts of heart and desire that does.
You cannot rest on your talent and expect to get ahead in the long run. If you let up for even a second someone else will achieve what you trying to achieve right in front of your eyes. A sub 5 hour marathon time can be achieved provided you follow the basic fundamentals.
What Is The Best 5 Hour Marathon Strategy?
Be more patient than the masses. You don't necessarily have to run the entire marathon to break 5 hours but you will have to run at least 80 to 85% of the distance.
Keep in mind every time you stop you are losing time. 11:27 pace is a fairly reasonable jogging pace for many people around the world. A few miles at this pace may be manageable but try it for 26.2 miles. If you are new to the sport of marathoning this is the key. Focus on building strength and stamina over a long period of time.
16 weeks is optimal. A 20 week marathon training schedule may be even better. Peak performance only comes about via a planned and well-executed training block. I have built 5k to marathon training schedules for beginner level athletes.
Feel free to visit our training schedule page to choose from a wife variety of marathon training schedules that will be perfect for you. Leave a comment below and let me know what the biggest issue has been for you in your training. I look forward to hearing from you and also when you break the 5 hour marathon barrier.