Sub 3:30 Marathon - 16 Weeks
Sub 3:30 Marathon - 16 Weeks
Length
16 Weeks
Plan Description
This plan is designed to help seasoned marathon runners (male and female) reach a sub-3:30 hour marathon (and earn that Boston Marathon Qualifying spot, if it's in your age and gender category!).
IMPORTANT: The plan is built with a time cushion in mind, so if you can hit all the target paces and/or be ahead of them, you will be in great shape for a sub 3:30! For workouts, try to hit paces within the designated ranges. If you are feeling good, feel free to increase the pace but please be wise.
All paces and runs should be done at an easy pace, unless noted otherwise in the description and details of the workout.
This plan is 16 weeks and should only be used by someone who has been running at least 35 miles per week and has done a long run of a minimum of 10 miles in the last 2-3 weeks.
The weekly mileage ranges from low 40s to a "peak week" in the low 60s. There are 2 quality sessions a week (most weeks), one on Wednesday and one on Saturday. *If needed, the long run on the weekend can be either Saturday or Sunday*. This plan has athletes running 6 days a week with the majority of the miles at easy pace.
This plan focuses on helping athletes build a consistent and strong base, while sprinkling in the necessary speed work.
HOW TO GUARANTEE SUCCESS
1. Keep your easy days EASY. When it doubt, go easier.
2. Consistency. It's ok to miss a run here and there for recovery reasons, traveling, etc.... however, imagine you are building a wall made of brick. To achieve a solid and standing wall, you must go brick by brick.
If you have any questions or need any help, please reach out to me via email: Jason@thechirorunner.com
*** Want extra help?? Want to solidify your chances of dominating this plan?
When you buy this plan, you UNLOCK an exclusive monthly discount for run coaching services. Get monthly coaching, race guidance and planning, mental development exercises, nutrition and gear advice, and access to my personal cell number where I will be available to guide you along your journey to success. Claim now for $80/month*** --- (Normally $150/month)
LIMITED TO 11 more spots in 2023
To claim: 1) Email me at Jason@thechirorunner.com 2) let me know you bought a plan and would like to start monthly coaching. 3) We'll hop on an onboarding call or text (whichever you prefer) and create a game plan to get you going.
If you have made it this far, use the code "YoutubeFam" to get 25% off this plan ;)
How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
51mi | 26mi |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
51mi | 26mi |
Training Load By Week
This plan works best with the following fitness devices:
- 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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