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16-week sub-3:30 marathon training plan

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16-week sub-3:30 marathon training plan

Author

Tiago Dias

All plans by this Coach

Length

16 Weeks

Plan Description

Looking to run a sub 3:30 marathon? This 16-week plan will get you across the line.

Is this the right training plan for me?

A 3:30 hour marathon is approximately 8:00 per mile. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile). Right now, you should be running at least 25-30 miles per week, and be able to run for 1:30 non-stop.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:51:00 03:18:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:51:00 03:18:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Tiago Dias

TDEndurance

Whether you're signing up for your first Triathlon or have an Ironman in mind then I'll get you there.
We'll help you prepare in every way for your event - from training plans to nutrition and swim analysis.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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