Sub 3 Marathon Training Plan - 26 weeks
Sub 3 Marathon Training Plan - 26 weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
26 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Before you purchase and begin, I have set out some prerequisite bench marks that I would hope you to have reached before undertaking this plan. They are realistic, as they were my own before I completed my first sub 3 hour marathon.
You should be able to, or recently have been able to complete TWO of the following;
A sub 19.5 min 5k (or very close to it)
A sub 40 min 10k (or very close to it)
A 90 minute Half marathon (or very close to it)
A sub 3hr 25 min marathon.
This is a 26 week program, with plenty of fitness markers along the way, so if you are close to the times outlined above, this program should work well for you.
The runs, strength work and rest days are set to maximise recovery. Adhering to the plan will have the optimal training effect. I do understand that this will not suit many shiftworkers or those bound to different work/life patterns. If this is the case I would recommend getting a Training Peaks Premium account and having the ability to swap around some days to suit your needs. As I have programmed structured runs, they will only appear on your running device (watch) for the days I have set (unless you have a premium account). This is not essential though, as all sessions will have details of how the session is supposed to be run.
It will shock some that the volume is probably lower than most traditional programs. This is drawn from years of experience working with overtrained and injured atheletes. If you can't train because your injured, training volume is useless.
I've had great sucess with this program and I wish you the same success!
This is a training plan ONLY, not a coaching plan. Coaching plans are on www.fitforlong.com (subject to availability)
ALL the athletes I coach would have completed strength training at least twice a week for this plan. Strength training is NOT included in this plan but I will add the days you SHOULD be strength training to emphasise how important it is in the overall picture.
Best of luck with the program.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x5
|
04:14:00 | 02:20:00 |
Strength
x2
|
01:11:00 | 00:45:00 |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
04:14:00 | 02:20:00 | |
|
01:11:00 | 00:45:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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