Sub 5:00 Marathon
Break 5 hours in the marathon — an achievable first marathon goal requiring ~7:07/km pace.
7:07 /km
11:27 /mi
Required pace for 42.195km in 5:00:00
Finish Time
5:00:00
VDOT
29
Speed
8.4 km/h
Distance
42.195 km
Split Times
| Split | Distance | Split Time | Cumulative | Pace |
|---|---|---|---|---|
| 1 | 1 km | 7:07 | 7:07 | 7:07 |
| 2 | 2 km | 7:07 | 14:13 | 7:07 |
| 3 | 3 km | 7:07 | 21:20 | 7:07 |
| 4 | 4 km | 7:07 | 28:26 | 7:07 |
| 5 | 5 km | 7:07 | 35:33 | 7:07 |
| 6 | 6 km | 7:07 | 42:40 | 7:07 |
| 7 | 7 km | 7:07 | 49:46 | 7:07 |
| 8 | 8 km | 7:07 | 56:53 | 7:07 |
| 9 | 9 km | 7:07 | 1:03:59 | 7:07 |
| 10 | 10 km | 7:07 | 1:11:06 | 7:07 |
| 11 | 11 km | 7:07 | 1:18:12 | 7:07 |
| 12 | 12 km | 7:07 | 1:25:19 | 7:07 |
| 13 | 13 km | 7:07 | 1:32:26 | 7:07 |
| 14 | 14 km | 7:07 | 1:39:32 | 7:07 |
| 15 | 15 km | 7:07 | 1:46:39 | 7:07 |
| 16 | 16 km | 7:07 | 1:53:45 | 7:07 |
| 17 | 17 km | 7:07 | 2:00:52 | 7:07 |
| 18 | 18 km | 7:07 | 2:07:59 | 7:07 |
| 19 | 19 km | 7:07 | 2:15:05 | 7:07 |
| 20 | 20 km | 7:07 | 2:22:12 | 7:07 |
| 21 | 21 km | 7:07 | 2:29:18 | 7:07 |
| 22 | 22 km | 7:07 | 2:36:25 | 7:07 |
| 23 | 23 km | 7:07 | 2:43:32 | 7:07 |
| 24 | 24 km | 7:07 | 2:50:38 | 7:07 |
| 25 | 25 km | 7:07 | 2:57:45 | 7:07 |
| 26 | 26 km | 7:07 | 3:04:51 | 7:07 |
| 27 | 27 km | 7:07 | 3:11:58 | 7:07 |
| 28 | 28 km | 7:07 | 3:19:05 | 7:07 |
| 29 | 29 km | 7:07 | 3:26:11 | 7:07 |
| 30 | 30 km | 7:07 | 3:33:18 | 7:07 |
| 31 | 31 km | 7:07 | 3:40:24 | 7:07 |
| 32 | 32 km | 7:07 | 3:47:31 | 7:07 |
| 33 | 33 km | 7:07 | 3:54:37 | 7:07 |
| 34 | 34 km | 7:07 | 4:01:44 | 7:07 |
| 35 | 35 km | 7:07 | 4:08:51 | 7:07 |
| 36 | 36 km | 7:07 | 4:15:57 | 7:07 |
| 37 | 37 km | 7:07 | 4:23:04 | 7:07 |
| 38 | 38 km | 7:07 | 4:30:10 | 7:07 |
| 39 | 39 km | 7:07 | 4:37:17 | 7:07 |
| 40 | 40 km | 7:07 | 4:44:24 | 7:07 |
| 41 | 41 km | 7:07 | 4:51:30 | 7:07 |
| 42 | 42 km | 7:07 | 4:58:37 | 7:07 |
| FIN | 42.2 km | 1:23 | 5:00:00 | 7:07 |
Training Zones (VDOT 29)
Easy / Recovery7:35 - 9:00
Marathon Pace6:52 - 7:30
Threshold (Tempo)6:38 - 6:56
Interval (VO2max)5:59 - 6:14
Repetition5:11 - 5:46
Equivalent Race Times
1 Mile
9:24
5K
31:17
10K
1:05:13
15K
1:40:14
Half Marathon
2:23:53
Marathon
5:00:00
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