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16 week Sub 3 hour Marathon Plan


Dan Holmes

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18 Weeks

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Plan Description

The sessions have been based around a target time of a sub 3 hour marathon.
Training times have been based around what I'd expect you to do for 5km, 10km and HM, as well as for the marathon.

These are:

5km - 17:45 - 18:30
10km - 37:30 - 38:45
HM - 1:23 - 1:25

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
0:01 hrs 0:20 hrs
Day Off x1
0:28 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:01 hrs 0:20 hrs
Day Off
0:28 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Dan Holmes

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My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!

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