10 weeks MARATHON training plan (Sub 3h30)
10 weeks MARATHON training plan (Sub 3h30)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Sub 3h30 marathon training plan
Targeted for runners with some experience (already run 10k and half marathon around 45/50min and 1h35/1h45 respectively)
The plan is aiming at 4 runs a week
Key runs are a) long run b) tempo run c) intervals d) easy aerobic run
Weekly distance between 40 and 60km
3h30 marathon is aiming at sub 5min pace (i.e. 4'55 target)
Most tempo runs will be done at 4'40 (+/-)
Most interval runs can be done below 4'20
Long steady run should be done at 5'30 (+/-) depending on the Athete's reponse (HR, RPE) and progress over the course of the program
Any questions contact me. Enjoy the running!
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Training Plan Sample Week
Tuesday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
04:52:00 | 03:29:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:52:00 | 03:29:00 |
Training Load By Week
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- GPS
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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