Marathon - sub 3:45, 24 weeks (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

Who is this Plan for?

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, this plan can help you to prepare for your sub-3:45 marathon time goal in 24 weeks.

Plan Highlights

The plan has a two week intro period and starts with 3:15 hours of training on the first week. It includes a variety of workouts (strides, tempo, steady state, endurance, to name a few) arranged in four-week cycles, which will allow your body to adapt and prepare for a challenging race.

The plan is based on a percentage of your calculated Threshold Pace, however, workout descriptions also 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 some workouts are just for reference and only race day will show how your training was.

The plan is compatible with Garmin devices so you will have structured workouts delivered straight to your watch when using the AutoSync feature after connecting your TrainingPeaks and Garmin Connect accounts. However, please check your device compatibility in the Garmin/TrainingPeaks website.

Access to Coach

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 constantly 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 1.0.1

Sample Day 2
0:40:00
3.58mi
40TSS
Recovery Run 40min

Sample Day 3
0:26:30
2.49mi
29.3TSS
Stride Intervals 5x0:30min

Sample Day 4
0:30:00
2.68mi
29.8TSS
Recovery Run 30min

Sample Day 6
0:40:00
3.58mi
40TSS
Recovery Run 40min

Sample Day 7
1:00:00
5.69mi
68.6TSS
Endurance Run 1:00h

Sample Day 9
0:55:00
5.28mi
64.4TSS
Endurance Run 55min

Sample Day 10
0:30:00
2.68mi
29.8TSS
Recovery Run 30min

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.