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3:30 Marathon plan with Strength Training Endurance Apes

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3:30 Marathon plan with Strength Training Endurance Apes

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Julio Vela

All plans by this Coach

Length

19 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This marathon plan is designed for a runner with target time of 3:30 or just under. Suitable for Endurances Apes!

The plan includes weeks with 4 to 5 runs per week.
The average Volume is between 65 to 85 km per week. (41 to 53 miles per week)
The plan includes suggested cross training sessions focused on strengthening the core.

The plan is built with the VDOT methodology and its broken down in 4 phases:
P1: Base build-up
P2: Early Quality
P3: Transition Quality
P4: Race Specific

All the workouts are structured on the app with details on how to execute each.
The Threshold Pace should be set in between 4:35-4:48 min/km (7:23-7:45 min/mile) for the desired result.

The plan is ideal for someone who wants to achieve an ambitious goal, but has limited time because of a full time job/family or other responsibilities. The plan maximizes results by focusing on quality, not quantity.
More importantly, achieve results and feeling strong and healthy, this plan includes lots of core work that will help you prevent injuries and become a better athlete overall.

Have fun!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
00:13:00 01:02:00
X-Train x2
00:30:00 00:30:00
Day Off x2
—— ——
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
00:13:00 01:02:00
X-Train
00:30:00 00:30:00
Day Off
—— ——
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Endurance Apes

By Faster with Julio

Are you looking to become an Endurance Ape? Is your goal to become a fast runner, but also to have the strength of an Ape and feel amazing in your daily life.

I will share with you a methodology that mixes strength and endurance to optimize your race results, while keeping a strong body that will be resilient to injuries!

The plans are designed for the weekend warriors with full time jobs and limited time. Focus is quality, not quantity.
Join my program and achieve results like never before!


  • 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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