Marathon - sub 3:45 (Garmin-compatible, access to coach)

Average Weekly Training Hours 04:55
Training Load By Week
Average Weekly Training Hours 04:55
Training Load By Week

You certainly have finished a half marathon or two (or even tried a marathon)? Running a full Marathon in less than 3:45 can be an achievable goal. If you can run half marathon in less than 1:50, running full in under 3:45 hours is definitely achievable goal.

Aim of this plan is to help you to prepare for your sub-3:45 marathon goal. All workouts have target time and RPE (Rating of Perceived Exertion, 1-10 scale) when describing workouts, however it is based on percentage of your calculated Threshold Pace.

Plan is also compatible with 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 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 Welcome message before starting. It contains important information about your plan.

Plan version 1.0.0

Sample Day 1
0:40:00
3.58mi
40TSS
Recovery Run 40min

Sample Day 2
0:26:30
2.49mi
29.3TSS
Stride Intervals 5x0:30min

Sample Day 3
0:30:00
2.68mi
29.8TSS
Recovery Run 30min

Sample Day 5
0:40:00
3.58mi
40TSS
Recovery Run 40min

Sample Day 9
0:30:00
2.68mi
29.8TSS
Recovery Run 30min

Sample Day 16
0:50:00
4.47mi
50.3TSS
Recovery Run 50min

Sample Day 19
0:50:00
4.47mi
50.3TSS
Recovery Run 50min

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.