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Sub 3 Hour Marathon Training Plan

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Sub 3 Hour Marathon Training Plan


Marathon Handbook

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4.17 (6)


20 Weeks

Plan Description

Our sub 3 hour marathon program is backwards-engineered around beating the three hour mark.

This goal isn’t for the faint of heart…be prepared to train 6 days a week, including several strength training sessions and speedwork sessions.

Who Is It For?:

Experienced runners – good if you’ve already run a sub 4 hour marathon and have the time and motivation to really push your limits!

How Long?:

Five months // 20 weeks.

More of an overview of this plan and description of the workouts involved:

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
01:43:00 00:40:00
X-Train x2
01:28:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:43:00 00:40:00
01:28:00 00:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Thomas Watson

Marathon Handbook

We help you run far!

Marathon Handbook is one of the most popular sources of run training plans online, aimed at everything from 5ks, 10ks, half marathon, marathon and ultramarathons!

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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