16 Week Advanced Marathon Training Plan (Workouts Target 2:55-3:00 marathon)
16 Week Advanced Marathon Training Plan (Workouts Target 2:55-3:00 marathon)
Length
16 Weeks
Plan Description
16-Week Sub-3 Hour Marathon Training Plan
This comprehensive 16-week training plan is designed for competitive runners aiming to break the 3-hour marathon barrier. Tailored for athletes capable of handling upwards of 45 miles per week, this plan will push you to new limits and prepare you for race day success.
Plan Overview:
- Duration: 16 weeks
- Running days per week: 6
- Weekly mileage: 35-45 miles
- Target: Sub-3 hour marathon finish
Key Features:
1. Progressive Overload: Gradually increasing mileage and intensity to build endurance and speed.
2. Specificity: Two quality workouts per week, including one track session, to develop marathon-specific fitness.
3. Long Runs: Weekly long runs to build endurance and mental toughness.
4. Recovery: One rest day per week to prevent burnout and reduce injury risk.
5. Periodization: Structured phases focusing on base building, strength, speed, and tapering.
Weekly Structure:
- Monday: Easy recovery run
- Tuesday: Track workout (intervals, repeats, or tempo runs)
- Wednesday: Easy recovery run
- Thursday: Second quality workout (threshold, fartlek, or tempo)
- Friday: Easy recovery run
- Saturday: Long run (progressing to 17-19 miles)
- Sunday: Rest day
What You'll Receive:
- Detailed daily workouts for all 16 weeks
- Nutrition and hydration recommendations
This plan is perfect for dedicated runners looking to take their marathon performance to the elite level. With consistent effort and adherence to the program, you'll be well-prepared to achieve your sub-3 hour marathon goal.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
00:04:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:04:00 | 01:00:00 |
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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