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26.2 EXPERIENCED Sub 3:00 hour Marathon Plan


Pinnacle Multisport

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16 Weeks

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Plan Description

This plan is for the experience athlete running at least 50 kms per week over 5 sessions

To break 3:00 hr you should eventually be capable of a sub 1:25 hr half marathon and a sub 38:00 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 workouts every day 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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x7
6:02 hrs 2:56 hrs
Workouts Per Week Weekly Average Longest Workout
6:02 hrs 2:56 hrs

Training Load By Week

Simon Oliver

Pinnacle Multisport

Simon Oliver is the owner of Pinnacle Multisport. 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. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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