3 hours Marathon training plan / 10 weeks
3 hours Marathon training plan / 10 weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Sub 3-hour Marathon Training Plan
The plan aims at 4 to 5 runs a week
Key runs are a) long run b) tempo run c) intervals d) easy aerobic run
Weekly distance between 60 and 80km
3h marathon is keeping a steady 4min15 pace (/km) or 6min52 pace (/mile)
Most marathons are flat but you may need adjustment with more hill work and strengthening if the course is ondulating.
Most tempo runs will be done at 4'00 (+/-)
Most interval runs can be done below 3'50 or below
Long steady run should be done at 4'15 (+/-) depending on the Athete's reponse (HR, RPE) and progress over the course of the plan.
Any questions contact me.
Enjoy the running! & go get that Sub 3 hour bragging rights :)
Erich
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
04:49:00 | 02:59:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:49:00 | 02:59:00 | |
|
|
—— | —— |
Training Load By Week
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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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.