Pace Guide
| Run | Target |
|---|---|
| Easy / recovery | 12:00 to 13:30/mi |
| Long run | 12:15 to 13:30/mi |
| Steady | 11:40 to 12:00/mi |
| MP blocks | 11:20 to 11:25/mi |
| Hills | Strong, controlled effort |
San Francisco Marathon 2026
Sub-5 Training Plan
A compressed 13-week build built around your current base: enough speed to run faster than goal pace, but not enough recent volume to use a standard 18 to 20 week beginner marathon plan as-is.
Target: sub-5:00
Goal pace: 11:27/mi
4 runs per week
Start: Apr 27, 2026
Race: Jul 26, 2026
Execution Rules
- If you cannot keep easy runs conversational, slow down.
- If fatigue climbs, keep the long run and downgrade Thursday to easy.
- Practice fueling on every run longer than 90 minutes.
- Walk breaks are allowed. A controlled 9:1 run-walk beats a late-race collapse.
- If pain changes your stride, stop the workout and switch to walking or cross-training.
Why This Shape
Standard beginner marathon plans are usually 18 to 20 weeks. This one keeps the lower-frequency beginner structure, borrows step-back weeks from Hal Higdon, uses moderate long runs plus marathon-specific work in the spirit of Hansons, and keeps hills in the mix because the SFM course is not flat.
Best-shot sub-5 plan, not an ideal first-marathon build
Week 0 Bridge + 13-Week Schedule
Default rhythm: Monday off, Wednesday strength or easy cross-training, Friday off, Sunday long run.
Week 0
Apr 23 to Apr 26
- Thu: 3 mi easy, fully conversational
- Fri: Off or 30 to 40 min brisk walk
- Sat: 2 mi easy
- Sun: 4 mi easy
Week 1
Apr 27 to May 3
- Tue: 3 mi easy + 4 x 20 sec strides
- Thu: 3 mi easy
- Sat: 3 mi easy
- Sun: 6 mi long easy
Week 2
May 4 to May 10
- Tue: 3 mi easy
- Thu: 4 mi easy + 6 x 20 sec hill strides
- Sat: 3 mi easy
- Sun: 8 mi long easy
Week 3
May 11 to May 17
- Tue: 4 mi easy
- Thu: 4 mi steady, last mile at steady effort
- Sat: 3 mi easy
- Sun: 9 mi long easy
Week 4
May 18 to May 24
- Tue: 3 mi easy + 4 x 20 sec strides
- Thu: 4 mi easy
- Sat: 3 mi easy
- Sun: 7 mi long easy
Week 5
May 25 to May 31
- Tue: 4 mi easy
- Thu: 5 mi with 4 x 2 min uphill, jog down recovery
- Sat: 4 mi easy
- Sun: 10 mi long easy
Week 6
Jun 1 to Jun 7
- Tue: 4 mi easy + 4 x 20 sec strides
- Thu: 5 mi with 2 x 1.5 mi at MP, 3 min jog between
- Sat: 4 mi easy
- Sun: 12 mi long easy
Week 7
Jun 8 to Jun 14
- Tue: 3 mi easy
- Thu: 4 mi steady
- Sat: 3 mi easy
- Sun: 8 mi long easy
Week 8
Jun 15 to Jun 21
- Tue: 5 mi easy
- Thu: 5 mi with 6 x 90 sec uphill, jog down recovery
- Sat: 4 mi easy
- Sun: 14 mi long easy, last 2 mi steady
Week 9
Jun 22 to Jun 28
- Tue: 5 mi easy
- Thu: 6 mi with 3 x 1 mi at MP, 3 min jog between
- Sat: 4 mi easy
- Sun: 16 mi long easy
Week 10
Jun 29 to Jul 5
- Tue: 4 mi easy + 4 x 20 sec strides
- Thu: 5 mi with 20 to 25 min steady
- Sat: 4 mi easy
- Sun: 12 mi long, last 3 mi at MP only if controlled
Week 11
Jul 6 to Jul 12
- Tue: 5 mi easy
- Thu: 6 mi with 4 mi continuous at MP in the middle
- Sat: 4 mi easy
- Sun: 18 mi long easy, last 2 mi steady only
Week 12
Jul 13 to Jul 19
- Tue: 4 mi easy
- Thu: 4 mi with 2 mi at MP
- Sat: 3 mi easy
- Sun: 10 mi long easy
Week 13
Jul 20 to Jul 26
- Tue: 3 mi easy
- Thu: 3 mi easy + 4 x 20 sec strides
- Sat: 2 mi shakeout or off
- Sun: Race day, 26.2 miles
Sources Used
- The San Francisco Marathon 2026 Full Marathon page for the official race date and event details.
- The San Francisco Marathon elevation and pacing guide for hill placement and course-specific pacing logic.
- Hal Higdon Novice 1 Marathon for the step-back, low-mileage beginner-marathon structure.
- Hal Higdon Novice 1 Half Marathon to anchor where your current 3-mile-plus base actually fits.
- B.A.A. Level One Marathon Plan for a 4-day beginner framework and hill-specific training ideas.
- Hansons Beginner Marathon Plan for the moderate long-run cap plus marathon-specific midweek work.
Strength and Race Notes
- Wednesday strength: split squats, single-leg RDLs, calf raises, dead bugs, and side planks.
- Required average race pace is about 11:27/mi, but forcing that on the early climbs is a mistake.
- Major climbs arrive around miles 7, 12, and 16. Let effort stay controlled, then take time back later.
- If you complete the Week 8 to Week 11 long runs healthy, sub-5 stays live. If not, keep the plan and downgrade race-day expectations.