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10 weeks MARATHON training plan (Sub 3h30)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Author

Erich Felbabel

All plans by this Coach
3.94 (17)

Length

10 Weeks

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Includes 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!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
4:51 hrs 3:29 hrs
Workouts Per Week Weekly Average Longest Workout
Run
4:51 hrs 3:29 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Erich Felbabel

I coach athletes in TRIATHLON, CYCLING and (trail) RUNNING.
Helping them to achieve their goals (Kona qualifications, PB).

Most coaching material comes from my own experience (racing at elite level in long distance triathlon under some great coaches between 2008 and 2012).

Inspirational coaches that deeply impact(ed) the way I look at coaching & racing: Arthur Lydiard, Jack Daniels, Joe Friel, Bret Sutton, Brad Hudson, Gregoire Millet, Matt Fitzgerald, Denis Riché and many others!