Derek Hawkins - 2016 Olympian: Sub-3hour Marathon


Derek Hawkins

All plans by this Coach


20 Weeks

Typical Week

7 Run, 1 Other, 1 Day Off

Longest Workout

26.2 miles

Plan Specs

running marathon

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This training plan is for runners who:

• may have already completed a sub-3 Hour Marathon or very close to
• are already able to run for 90 minutes or more
• can train six times a week
• have completed 50miles per week previously
• has had 4-8 weeks of easy running before starting this plan (some interval training desirable)
• are committed to giving the plan your best shot.

Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.

The paces for each run are based on a sub 3.00 Marathon. Those with stronger PB's over shorter distances may need to adjust slightly. They are a rough guide based on flat terrain, good weather & you're feeling good. Adjust them if needed!

Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.

It is also advised you consult a physiotherapist prior to starting a regime.

The plan includes different types of training and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness.

Also perhaps consider getting regular massage during the 16-week programme to help recovery and reduce the risk of injury.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

Derek Hawkins

Hawkins Running

I’ve competed in running for 17 years going from local primary school races to the 2016 Rio Olympic Games Marathon.

In my view the coach/athlete relationship is at the heart of any successful performance no matter what level the athlete is competing at whether it be full on coaching or just being the sounding board to make sure everything is going to plan. Over the years my coaches have played a vital role in my development and I most certainly wouldn’t have achieved what I have without them.

Back to Plan Details

Sample Day 1

Cruise Intervals: 5x5minute [1min Jog]

2miles Warm Up inc 4x20secs strides @ 1mile race pace effort [45secs Jog in between] + 5x5minutes [1min Jog in between] + 1.5miles Cool Down

Sample Day 7

Recovery Run

8.02-8.17min/mi. On a soft surface if possible

Sample Day 9

Recovery/Easy Run

2miles @ 8.02-8.17min/mi + 4miles @ 7.46-7.59min/mi

Sample Day 10

Brisk Run

2miles Easy + 6miles @ 7.22min/mi + 1mile Cool Down

Sample Day 12

Intervals: 12x90seconds [60secs Jog]

2miles Warm Up inc 4x20secs strides @ 1mile race pace effort [45secs Jog in between] + 12x90seconds [60secs Jog in between] 1.5miles Cool Down

Sample Day 13

Long Run


Sample Day 15

Intervals: 8x3minutes [90secs Jog]

2miles Warm Up inc 4x20secs strides @ 1mile race pace effort [45secs Jog in between] + 8x3minutes [90secs Jog in between] 1.5miles Cool Down

Derek Hawkins - 2016 Olympian: Sub-3hour Marathon

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