sub 3 Marathon plan

Average Weekly Training Hours 03:43
Training Load By Week
Average Weekly Training Hours 03:43
Training Load By Week

Marathon plan designed for sub 3 hours

Sample Day 1
0:38:45
5mi
Easy run +strides

5 miles @ 7.45 pace with 6 x 100 mts strides

Sample Day 2
0:36:00
6mi
Intervals

1 mile warm up -

12 x 400mts @ 90 secs each rep with 200 jog recovery

1 mile cool down

Sample Day 3
0:46:30
6mi
Easy run

6 miles easy recovery run

Sample Day 5
0:23:15
3mi
Easy run + strides

easy 3 with 6 x 100mts strides

Sample Day 7
10mi
long run

10 miles @ 7.30/8 min mile pace

Sample Day 8
0:38:45
5mi
Recovery run

5 miles @ 7.45 pace with 6 x 100mts strides

Sample Day 9
6mi
Intervals

1 mile warm up -

6 x 800mts @ 3 mins per interval with 200 jog recovery in 90 secs

1 mile cool down

craig halsey
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Kineo Tri & Run

Triathlon & Running coach based in the UK , online plans delivered via training peaks .