26.2 Advanced Sub 3:30 hour Marathon Plan
This plan is for the experience athlete running at least 30-40 kms per week.
To break 3:30 hr you should eventually be capable of a sub 1:37 hr half marathon and a sub 43:00 min 10 km and should be able to run for 1:30 hr non-stop
The workouts have indicated pace times or overall rime to assist. With a rest day on a Monday and a Friday and the long run on the Sunday.
By the end of the 16 weeks you will have excellent base fitness and be ready to race your A-priority marathon race.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Sample Day 1
Welcome to your 16 week Sub 3:30 Marathon Plan. Through the 16 weeks you will build a solid base in preparation for your race. Welcome and Enjoy
Sample Day 1
Easy run zone 1 pace
Sample Day 2
Jog 2km, then 4x800m at approx 10km pace with 400m jog (or 3 minutes) recoveries, cool down with a jog to finish
Sample Day 3
Run in approx 36 mins
Sample Day 4
Run at 6min/km with the middle 3kms at marathon pace sub 5mins/km, cool down to finish
Sample Day 5
Sample Day 6
Warm up easy jog 10 mins then find a hill 400-800m in length, run hard up the hill with and easy jog back down, repeat for a total of 20 mins, finish with a cool down