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Sub 3:00 Marathon Plan by FWJ

Author

Julio Vela

All plans by this Coach
No Ratings

Length

20 Weeks

Plan Specs

running marathon intermediate advanced masters time goal pace based tss based

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Plan Description

This marathon plan is designed for a runner looking to go under 3:00.

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:18 hrs 1:08 hrs
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Workouts Per Week Weekly Average Longest Workout
0:18 hrs 1:08 hrs
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Julio Vela

I'm a 20 time marathoner (18 x Sub 3:00), among those the 6 Majors (Boston, New York, Tokyo, Berlin, London and Chicago) with a personal best of 2:40.
I'm passionate about running and I want to help you achieve your goals.
My training plans are designed for people with fulltime jobs and other responsibilities such as family. I know the value of having limited time to train, therefore designed plans to achieve results, optimizing the time training and including the most quality in each session.

Sample Day 1

6.21mi
Easy 10k

Run 8km @ Easy Pace
Last 2km @ Moderate Pace (8-12 seconds faster than easy pace)

Sample Day 3

7.46mi
Easy+Aerobic 4k

6k @ Easy
4k @ Aerobic/Moderate
2k Cooldown

Sample Day 5

6.21mi
Easy 10k

Run 8km @ Easy Pace
Last 2km @ Moderate Pace (8-12 seconds faster than easy pace)

Sample Day 6

9.94mi
Endurance MLR 16k

Warm up 4k @ Easy
Ramp up:
6k @ 82-85% Threshold
4k @ 86-89% Threshold
2k @ 95% MP

Sample Day 8

6.21mi
Easy 10k

Run 8km @ Easy Pace
Last 2km @ Moderate Pace (8-12 seconds faster than easy pace)

Sample Day 10

1:05:00
89.5TSS
Fartlek 8 x (2 min On + 3 min Off)

Warm up 15 mins

8 x (2 mins On + 3 mins Off)

Cooldown 10 mins

Sample Day 12

6.21mi
Easy 10k

Run 8km @ Easy Pace
Last 2km @ Moderate Pace (8-12 seconds faster than easy pace)

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