Masters Sub 3hr Marathon Plan
Masters Sub 3hr Marathon Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
12-Week Marathon Training Plan for competitive masters athletes wanting to run a marathon under 3 hours (must be already near running a sub 3hr marathon).
This plan uses power for best results, but can be changed to heart rate or RPE.
Week 1-4: Base Building
Week 5-8: Strengthening
Week 9-11: Peak Training
Week 12: Taper and Race Week
Additional Tips
Hydration and Nutrition: Ensure proper hydration and a balanced diet rich in carbohydrates, proteins, and fats.
Strength Training: Include strength training twice a week to build muscle and prevent injuries.
Recovery: Pay attention to recovery, including stretching, foam rolling, and adequate sleep.
Listen to Your Body: Adjust the plan as needed based on how your body feels, especially considering the age factor.
Best of luck with your training and achieving that sub-3-hour marathon goal! 🏃♂️💪
How it Works
Load Your Plan
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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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
06:11:00 | 02:45:00 |
|
Day Off
x2
|
—— | —— |
|
strength
x1
|
01:25:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:11:00 | 02:45:00 | |
|
|
—— | —— | |
|
|
01:25:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- 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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