Sub 3:45 Marathon 3-4 runs P/W

Average Weekly Training Hours 03:57
Training Load By Week
Average Weekly Training Hours 03:57
Training Load By Week

Marathon training plan designed for those aiming for a sub 3:45 finish. Athletes using this plan should be free from any injuries and currently running 3-4 times per week for 45-60 minutes and capable of running for 90 mins continuously. This plan will include 3/4 runs per week with one longer run at the weekend. The plan also includes email advice for 12 weeks from the date of purchase should you have any general questions about the program. This peformfitness.london training plan was designed by Keith Sanders. Keith is a Level 2 British Triathlon Coach and a UK Athletics leader in running fitness. He has guided both novice athletes to their first finish and top age groupers to national age group titles. Racing as a competitive age group triathlete himself Keith’s PB’s include a 2hrs 02min Olympic triathlon, an Ironman best time of 9hrs and 8mins and a marathon PB of 2hrs 44mins. He has also competed at the Ironman World Championships in Hawaii in arguably one of the most competitive age groups (M30-34). Find out a little more about Keith at www.performfitness.london This training plan benefits from Keith’s experiences as both an athlete and coach to help guide you towards your best performance yet.

Sample Day 2
7.52mi
(Mara#1)Track- 13x600 1x200 fast

This is a high intensity session and you will be working above aerobic threshold- Quality is the focus of this session
Warm up at an easy pace for 10min +
Preferably on a running track complete
2 x easy strides-
2 x Strides exaggerated arms
2 x Strides high knee focus
2 x Strides Heel to bum focus
2 x Strides all together
Main Set
13 x 600 @ 3k pace 60RI
1x 200 fast

Sample Day 4
1:00:00
6.21mi
Easy Fartlek Mixed pace

Easy fartlek Mix in some fast stride-outs, sustained runs for a minute or 2, short hill sprints, downhill strides, etc, making sure that you have easy recovery jogs in between. 3. Cool-down 10 - 15 minutes

Sample Day 5
0:40:00
(OPTIONAL) Run -Cadence #1

On a flat course W/U 10- 15mins
5-6 x 1min at hight cadance (90spm+) take 1min easy running between each
10min easy running focus on fast reaction time to floor
8 x 60m Strides - Walk back recovery
C/D

Sample Day 7
2:00:00
13.36mi
144.2TSS
Race prep #1- Long

These are Key session for the week and should be considered the highest priority of all runs throughout the week. Paces and distances are included. You will be running a large portion of this at your target marathon pace (a bit quicker actually) You can adjust this to suit your target time.

You should use the nutrition that you plan to use (whats on the course?) a your planned intervals. Make sure you stay hydrated by taking water with you or pass water fountains along the route.

The course profile you run should mimic as much as possible the course you will run on race day (i.e Hilly/flat/rolling)

Sample Day 9
7.33mi
(mara#2)Track 8x1k

This is a high intensity session and you will be working above aerobic threshold- Quality is the focus of this session
Warm up at an easy pace for 10min +
Preferably on a running track complete
2 x easy strides-
2 x Strides exaggerated arms
2 x Strides high knee focus
2 x Strides Heel to bum focus
2 x Strides all together
Main Set
8 x 1k @ 5k pace 60 RI

Sample Day 11
0:49:45
4.97mi
60TSS
Fartlek Decending

WU: 15 - 20 mins progressive
MS: 3-5 x (2mins, with 90s recovery / 1 min, with 1 min recovery / 30s, with 30s recovery),
CD: 10 mins
Efforts are at about 5k race pace

Sample Day 12
0:45:00
(OPTIONAL) Run -Cadence #2

On a flat course W/U 10- 15mins
6-7 x 1min at hight cadance (90spm+) take 1min easy running between each
10min easy running focus on fast reaction time to floor
8 x 60m Strides - Walk back recovery
C/D

Keith Sanders

A performance and fitness coach with over 14 years experience. Keith has a track record of success working with beginners to elite athletes locally, remotely and through applied training plans. Keith has first hand experience of balancing high level performance with life's many other commitments himself a 2:44 marathoner, multiple Ironman finisher (PB 9:08) and Kona qualifier.