Marathon - sub 3:30 (Garmin-compatible, access to coach)

Average Weekly Training Hours 05:07
Training Load By Week
Average Weekly Training Hours 05:07
Training Load By Week

If you have finished a marathon (or maybe even more than one), you almost certainly are thinking if you can run the same distance faster. If you run a full marathon in somewhat 3 hours and 45 minutes, hitting 3:30 mark would be a great achievement.

Aim of this plan is to help you to prepare for your sub-3:30 marathon time goal. The plan is based on the percentage of your calculated Threshold Pace, however, workout descriptions sometimes refer to RPE 1-10 (Rating of Perceived Exertion) scale. RPE will help you evaluate your "pace by feel", so the actual distance covered may be different from one set in the workout. Target distances in workouts are just for reference and only race day will show how your training was.

The plan is also compatible with the latest Garmin devices, so you will have structured workouts delivered straight to your watch when using TrainingPeaks Connect IQ app.

If you will have any questions for this plan, prior to or after purchasing it, please contact me by e-mail marius@trainbydata.com and I’ll be happy to help you.

Also, in case the plan gets updated (we all relentlessly seek improvement), you will get the latest version free of charge, just drop me an e-mail. And read the Welcome message before starting. It contains important information about your plan.

Plan version 1.0.0

Sample Day -165
0:40:00
3.79mi
40TSS
Recovery Run 40min

Sample Day -164
0:27:30
2.72mi
29.8TSS
Stride Intervals 5x0:25min

Sample Day -163
0:30:00
2.84mi
29.8TSS
Recovery Run 30min

Sample Day -161
0:40:00
3.79mi
40TSS
Recovery Run 40min

Sample Day -160
1:00:00
6.02mi
68.6TSS
Endurance Run 1:00h

Sample Day -158
0:35:00
3.54mi
40TSS
Stride Intervals 10x0:25min

Sample Day -157
0:55:00
5.59mi
64.4TSS
Endurance Run 55min

Marius Triukas
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Train By Data

Sub 3-hour marathoner and three times iron distance finisher, IT guy at day, athlete at the rest of the time (ah, and the father of two). Interested in data analysis and constant search for improvement, meter-by-meter, second-by-second.

If you’re ready and willing to dive into your training data and if you want to explore how numbers translate to your fitness, let’s talk and see if we can find out what your training may or may not have been missing.