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Sub 3:00 Marathon Plan Endurance Apes

Browse More Plans

Sub 3:00 Marathon Plan Endurance Apes

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Julio Vela

All plans by this Coach

Length

20 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This marathon plan is designed for a runner looking to go under 3:00.
Perfect for Endurance Apes looking to BQ or break the 3 hour barrier!

The plan includes weeks with up to 5 runs per week.
The average Volume is between 70 to 85 km per week. (44 to 53 miles per week)
The plan includes suggested cross training sessions focused on strengthening the core.

The plan is built with the VDOT methodology and its broken down in 4 phases:
P1: Base build-up
P2: Early Quality
P3: Transition Quality
P4: Race Specific

All the workouts are structured on the app with details on how to execute each.
The Threshold Pace should be set in between 3:58-4:06 min/km (6:25-6:35 min/mile) for the desired result.

The plan is ideal for someone who wants to achieve an ambitious time (Ex: Boston Qualifier), but has limited time because of a full time job/family or other responsibilities.

How it Works

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
00:18:00 01:08:00
X-Train x3
—— ——
Day Off x2
—— ——
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
00:18:00 01:08:00
X-Train
—— ——
Day Off
—— ——
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Endurance Apes

By Faster with Julio

Are you looking to become an Endurance Ape? Is your goal to become a fast runner, but also to have the strength of an Ape and feel amazing in your daily life.

I will share with you a methodology that mixes strength and endurance to optimize your race results, while keeping a strong body that will be resilient to injuries!

The plans are designed for the weekend warriors with full time jobs and limited time. Focus is quality, not quantity.
Join my program and achieve results like never before!


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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