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26.2 Advanced Sub 3:30 hour Marathon Plan


Pinnacle Multisports

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16 Weeks

Plan Specs

running marathon advanced time goal pace based

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Plan Description

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
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Workouts Per Week Weekly Average Longest Workout
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Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best.

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 5 km

Easy run zone 1 pace

Sample Day 2

8 km

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

6 km Steady

Run in approx 36 mins

Sample Day 4

6 kms

Run at 6min/km with the middle 3kms at marathon pace sub 5mins/km, cool down to finish

Sample Day 5

Rest Day

Sample Day 6

5 kms Hills

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

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