Train For Your Marathon Week 5
“Pain is temporary. Quitting lasts forever.” - Lance Armstrong
Week 5 of Your Marathon Training: Strengthening Your Base and Gaining Momentum
Here we are at week five—a crucial milestone in your journey! Whether you’re just starting out or chasing a faster marathon time, week five is all about building strength, consistency, and confidence. This week, we’ll focus on pushing just a little further while keeping injury prevention front and center.
Let’s dive into the plan for both first-time marathoners and experienced runners.
For the New Runner: Turning Small Steps into Big Strides
By now, you’ve already laid the groundwork with walking, running, and stretching routines. The focus for week five is on endurance. You’ll gradually increase your time on your feet while keeping things manageable and enjoyable.
Your Week 5 Plan:
• Walk-Run Sessions (3 times this week):
• Start with a 5-minute brisk walk to warm up.
• Alternate 3 minutes of running with 2 minutes of walking for 30–35 minutes.
• End with a 5-minute cool-down walk.
• Long Walk/Run (1 day):
• Increase your time to 40 minutes, sticking to the 3-minute run, 2-minute walk intervals. This is your endurance builder.
• Rest Days (2 days):
• Use these to let your body recover. Remember, rest isn’t slacking—it’s training.
• Cross-Training (1 day):
• Try swimming, cycling, or yoga. This keeps your body moving without the impact of running.
• Stretching Routine (after every workout):
• Focus on calves, hamstrings, quads, and hips. Spend 10–15 minutes stretching post-workout.
Nutrition Focus for Beginners:
• Start thinking about pre- and post-workout snacks. A banana or toast with peanut butter before a workout provides energy, while a protein-rich snack afterward helps recovery.
• Hydrate throughout the day, not just during runs.
Gary’s Pep Talk:
You’re officially in the game now. Week five is where many people think about giving up—but not you. You’ve already proven you can start, and now you’re proving you can stick with it. Every step, every session, every stretch is building a stronger, healthier you. The finish line might feel far, but don’t worry about that now. Focus on this week. The big win comes one small victory at a time.
For the Experienced Runner: Leveling Up for Your PR
If you’re here to beat your last marathon time, week five is about sharpening your tools. You’ll continue to build your aerobic base while introducing a bit more intensity.
Your Week 5 Plan:
• Tempo Run (1 day):
• After a 10-minute warm-up jog, run at a comfortably hard pace (70–80% effort) for 20 minutes. Cool down with a 10-minute jog.
• Interval Training (1 day):
• Warm up for 10 minutes. Alternate 2 minutes of hard effort (85–90% effort) with 2 minutes of easy jogging for 6–8 rounds. Cool down with a 10-minute jog.
• Long Run (1 day):
• Increase your long run to 8–10 miles at a conversational pace. Use this run to practice pacing and mental endurance.
• Rest Days (1–2 days):
• Depending on how you’re feeling, take at least one full day of rest and one active recovery day with light activity like walking or yoga.
• Strength Training (1 day):
• Incorporate core, glute, and leg exercises (lunges, squats, planks). These strengthen muscles critical for running efficiency and injury prevention.
• Stretching and Foam Rolling:
• After every workout, spend time on flexibility and recovery. Foam roll your quads, calves, and hamstrings to release tight spots.
Nutrition Focus for Experienced Runners:
• Fine-tune your carbohydrate intake. Make sure you’re eating enough to fuel those long runs but not overloading.
• Experiment with mid-run fueling if your long runs exceed an hour. Energy gels, chews, or even dried fruit can work wonders.
Gary’s Pep Talk:
You know the drill—but this time, it’s about doing it better, faster, and smarter. Don’t let the temptation to overtrain creep in. Week five is about consistency, not burnout. Listen to your body, but push just enough to keep progressing. You’ve been here before, and now you’re back for the crown. Stay focused. Stay hungry. Let’s make this your best marathon yet.
Why Week 5 Matters for Everyone
Week five is about committing to the process and trusting the plan. It’s where you start to see results—your stamina is improving, your confidence is growing, and the dream of that marathon finish line feels a little closer.
Whether you’re a newbie or a seasoned pro, the key this week is balance. Push, but not too hard. Rest, but not too much. And always, always take time to celebrate the progress you’ve made.
We’re building momentum now, and there’s no turning back. Let’s make week five the springboard to something amazing!