Marathon Training Plan With Tempo Runs. A 5:00 hour marathon is approximately 11:30 per mile though a target pace training of 11:00 per mile (4:48) could be beneficial. The plan will have you build up to the longest run of 14 miles, which you'll hit three times before tapering down two weeks out from race day.

Long distance run at a conversational pace. Tempo runs are moderate to long distance run that are performed at between marathon pace and about 15 seconds per mile slower than 10k pace. For some runners, this is your 10k pace, or close to it.