This 16-week marathon training plan is designed for runners aiming to finish a marathon in 3 hours and 30 minutes using a pace-based progression with clear structure and purpose.

Whether you’re stepping up from shorter distances or refining your marathon strategy, this plan gives you a progressive build that enhances endurance, improves efficiency and prepares you for race day with confidence.

Who this plan is for:
• Runners with a solid base of weekly training
• Athletes capable of consistent workload over 16 weeks
• Those seeking a clear pace-targeted roadmap to achieve a 3h30 marathon

Key features:
• Structured weekly progression for base building, race prep, and taper
• Workouts with pace guidance aligned to your goal
• Long runs, tempo sessions, intervals, recovery runs and cross-training options
• Integrated core and prehabilitation work to support resilience and reduce injury risk

What’s included:
• Clear week-by-week layout
• Guidance on how to interpret pace targets

Run smarter, train with purpose, and reach your 3h30 marathon goal with structured, pace-based preparation.