Sub-5 marathon: VO2max 29
Running a sub-5 marathon takes a running VO2max (VDOT) of about 28.7 and an even pace of 7:07/km (11:27/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 5 km | 35:33 |
| 10 km | 1:11:06 |
| 15 km | 1:46:39 |
| 20 km | 2:22:12 |
| Half (21.1 km) | 2:30:00 |
| 25 km | 2:57:45 |
| 30 km | 3:33:18 |
| 35 km | 4:08:51 |
| 40 km | 4:44:24 |
| Marathon | 5:00:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 7:55–8:40 |
| Marathon | 7:07 |
| Threshold | 6:38 |
| Interval (VO2max) | 6:08 |
| Repetition | 5:46 |
Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: Long runs of 28–32 km with 2–3 × 5 km at goal pace (7:07/km).
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 31:49 | 1:06:11 | 2:26:28 | 5:00:00 |
If you can already run these, the goal is within reach once you are trained for the distance. Marathon equivalents are optimistic for most runners — endurance, fuelling and pacing matter as much as VO2max (see marathon training and VO2max).
Training plan
Follow a structured plan: Marathon training plan, with a taper in the last 1–2 weeks.
Frequently asked questions
What VO2max do you need for a sub-5 marathon?
About 28.7 ml/kg/min of running VO2max (VDOT) if you are fully trained for the distance. Watch VO2max estimates often read a few points differently from VDOT.
What pace is a sub-5 marathon?
7:07 per km or 11:27 per mile, run evenly.
What 5K time matches a sub-5 marathon?
About 31:49 on the same VDOT model.
Is a sub-5 marathon good?
A VO2max of 29 is rated "poor" for men in their 30s and "poor" for women in their 30s on Cooper Institute norms.
Other marathon goals: Sub-4:30 · Sub-4 · Sub-3:45 · Sub-3:30 · Sub-3:15 · Sub-3 · Sub-2:45 · Sub-2:30 · Marathon pace chart
Sources
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners, 1979 (VDOT model).
- Daniels J. Daniels' Running Formula. Human Kinetics.
Model estimates for a runner trained for the distance; heat, hills, course and pacing change real results.