Marathon - sub 3:45, 18 weeks (Garmin-compatible, access to coach)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:50

Who is this Plan for?

If you have finished a half-marathon or two (or even tried a marathon) and you can run half marathon in less than 1:50, this plan will help you to prepare for your sub-3:45 marathon time goal in 18 weeks.

It is quite a short period of time for marathon preparation, so it is recommended that you were exercising on a regular basis prior to starting this plan and also have checked your health with a physician.

Plan Highlights

The plan includes one intro week and starts with 4:10 hours of training first week. It includes a variety of workouts (strides, tempo, steady-state, endurance, to name a few) arranged in three-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 does have Strength & Conditioning workouts, however for the best results they should be followed with the supervision of the gym coach.

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 2.0.0

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

Recovery: 40 min @ 71-77 % of Threshold Pace (RPE 4-5)

Sample Day 2
0:37:30
46.6TSS
Stride Intervals 5x0:30min

Warm up: 30 min @ 71-77 % of Threshold Pace (RPE 4-5)

Repeat 5 times
Stride: 30 sec @ 118 % of Threshold Pace (RPE 10)
Recover: 1:00 @ 71-77 % of Threshold Pace (RPE 4-5)

Try to keep 160-180 spm cadence during workout.

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

Recovery: 30 min @ 71-77 % of Threshold Pace (RPE 4-5)

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

Recovery: 40 min @ 71-77 % of Threshold Pace (RPE 4-5)

Sample Day 6
1:20:00
97.6TSS
Endurance Run 1:20h

Endurance: 1:20:00 @ 77-84 % of Threshold Pace (RPE 5-6)

Try to cover 8.1 miles (13 km) and keep 170-180 spm cadence during this workout.

Sample Day 8
0:43:00
59.6TSS
Running Intervals, 7x2min

Warm up: 15 min @ 71-77 % of Threshold Pace (RPE 4-5)

Repeat 7 times
Hard: 2 min @ 110-118 % of Threshold Pace (RPE 9-10)
Recover: 2 min @ 71-77 % of Threshold Pace (RPE 4-5)

Try to keep 160-180 spm cadence during workout.

Sample Day 9
0:40:00
40TSS
Recovery Run 40min

Recovery: 40 min @ 71-77 % of Threshold Pace (RPE 4-5)

Marius Triukas
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Train By Data

Sub 3-hour marathoner and three times iron distance finisher, IRONMAN® Certified Coach with IT background (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 delve 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 has been missing.