Marathon - sub 3:15 (Garmin-compatible, access to coach)

Average Weekly Training Hours 05:42
Training Load By Week
Average Weekly Training Hours 05:42
Training Load By Week

You have finished several marathons and seriously fell in love with running. Chances are your PB is sub-3:30, so next step is hitting 3:15. Also, running marathon in less than 3:15 is a great leap towards coveted sub-3 mark.

Aim of this plan is help you to prepare for your sub-3:15 marathon time goal. Plan is based on 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 actual distance covered may be different from one set in workout. Target distances in workouts are just for reference and only race day will show how your training was.

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 and I’ll be happy to help you.

Also, in case 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 Welcome message before starting. It contains important information about your plan.

Plan version 1.0.0

Sample Day 1
Recovery Run 30min

Sample Day 2
Endurance Run 0:45h

Sample Day 3
Stride Intervals 10x0:25min

Sample Day 5
Recovery Run 40min

Sample Day 6
Endurance Run 1:20h

Sample Day 8
Running Intervals, 5x3min

Sample Day 9
Endurance Run 0:40h

Marius Triukas
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.