10 weeks MARATHON training plan (Sub 3h30)
Author
Erich Felbabel
All plans by this CoachLength
10 Weeks
Typical Week
4 Run
Longest Workout
26.22 miles
Plan Specs
running marathon intermediate time goal hr based pace based
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Summary
Includes Structured Workouts
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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!
Stats
Sample Day 1
45min to 1h+
Easy aerobic run
65 to 78% of Max Heart Rate
slower than 5'30 pace
Sample Day 3
Warm up 15min easy jogging
Dynamic stretching
Finish warm up with 4 fast lanes (i.e. increasing speed and decreasing speed over 60m distance)
8x [400m at 4'20 pace + 200m at 5'10 pace]
Adjust if you cannot make the pace
Cood down 10-15min
Can be done on the track or on the roads (gps, markers)
Sample Day 5
45min to 1h+
Easy aerobic run
65 to 78% of Max Heart Rate
Sample Day 6
Warm up 15 min
Continuous run
with 3x [2km tempo at 90% Max HR & 2km easy jogging - not walking!]
Effort pace approx 4'45 min/km (to be adjusted if necessary)
Cool down
Sample Day 9
warm up for 15min
6km tempo run at 90% Max HR (aim for 4'35-4'45 pace)
cool down 10min
stretching (Calves, hip flexor, quads, hamstrings...)
Sample Day 11
Warm up 15min easy jogging
Dynamic stretching
Finish warm up with 4 fast lanes (i.e. increasing speed and decreasing speed over 60m distance)
8x [400m at 4'20 pace + 200m at 5'10 pace]
Adjust if you cannot make the pace
Cood down 10-15min
Can be done on the track or on the roads (gps, markers)
Sample Day 12
45min to 1h+
Easy aerobic run
65 to 78% of Max Heart Rate