10 weeks MARATHON training plan (Sub 3h30)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:51

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!

Sample Day 1
0:50:00
5.59mi
50.3TSS
Easy aerobic run

45min to 1h+
Easy aerobic run
65 to 78% of Max Heart Rate
slower than 5'30 pace

Sample Day 3
1:00:00
6.21mi
Interval (400m on 200m fast float)

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
0:50:00
5.59mi
50.3TSS
Easy aerobic run

45min to 1h+
Easy aerobic run
65 to 78% of Max Heart Rate

Sample Day 6
1:30:00
9.94mi
180.8TSS
Long Tempo run

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
0:50:00
6.21mi
Tempo run

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
1:00:00
6.21mi
Interval (400m on 200m fast float)

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
0:50:00
5.59mi
50.3TSS
Easy aerobic run

45min to 1h+
Easy aerobic run
65 to 78% of Max Heart Rate

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!