Sub 3 Marathon Plan

Average Weekly Training Hours 06:33
Training Load By Week
Average Weekly Training Hours 06:33
Training Load By Week

A marathon training plan designed for those targeting a sub 3 hour finish. Athletes using this plan should be free from any injuries and currently running 4-5x times per week. They should be experienced in training and racing the marathon distance. This plan is contains a high volume of running and will include 6-7 runs per week with one longer run in the week and another at the weekend. The plan also includes email advice for 12 weeks from the date of purchase should you have any general questions about the program.

This training plan was designed by Keith Sanders. Keith is a Level 2 British Triathlon Coach and a UK Athletics leader in running fitness. He has guided both novice athletes to their first finish and top age groupers to national age group titles. Racing as a competitive age group triathlete himself Keith’s PB’s include a 2hrs 02min Olympic triathlon, an Ironman best time of 9hrs and 8mins and a marathon PB of 2hrs 44mins. He has also competed at the Ironman World Championships in Hawaii in arguably one of the most competitive age groups (M30-34). Find out a little more about Keith at This training plan benefits from Keith’s experiences as both an athlete and coach to help guide you towards your best performance yet.

Sample Day 1
Easy recovery run

Run an easy pace flat course. Soft ground if possible. This will help you legs to recover from yesterdays long run. Z1-2

Sample Day 2
AM easy run

Easy aerobic effort

Sample Day 2
Track- 13x600 1x200 fast (Mara#1)

This is a high intensity session and you will be working above aerobic threshold- Quality is the focus of this session

Warm up at an easy pace for 10min +
Preferably on a running track complete
2 x easy strides-
2 x Strides exaggerated arms
2 x Strides high knee focus
2 x Strides Heel to bum focus
2 x Strides all together

Main Set
13 x 600 @ 3k pace 60RI
1x 200 fast

Sample Day 3
Trail run

Complete on trail or soft ground if possible all steady pace

Sample Day 4
Half marathon pace run

7 miles at half marathon pace

Allow time for warm up and cool down

Sample Day 6
10k or XC Race

Race a cross country or 10km race

Sample Day 7
Long Run

Keep even pace. Take nutrition you plan on using race day.

Keith Sanders

A performance and fitness coach with over 14 years experience. Keith has a track record of success working with beginners to elite athletes locally, remotely and through applied training plans. Keith has first hand experience of balancing high level performance with life's many other commitments himself a 2:44 marathoner, multiple Ironman finisher (PB 9:08) and Kona qualifier.