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
Aloha ! Je coache Triathlon & Swim, Bike, Run sur Fribourg, Morat et Berne.
Via programmes Hebdo en ligne et sessions personalisées 1 on 1.
I coach athletes in TRIATHLON, CYCLING and (trail) RUNNING.
Helping them to achieve their goals (Kona qualifications, PB).
Inspirational coaches: Arthur Lydiard, Jack Daniels, Joe Friel, Bret Sutton, Brad Hudson, Gregoire Millet, Matt Fitzgerald, Denis Riché...
我透過線上個人化課程，提供鐵人三項 的訓練指導
オンラインでパーソナライズされたプログラムを通じて、トライアスロン（スイム、バイク、ラン）のコーチングを行っています。