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16 wk Marathon Training Plan/ Boston qualifier - sub 3:15


Sandra Dalles ATC, CSCS, Certified Triathlon Coach

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16 Weeks

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Plan Description

This plan has the goal of a sub 3:15 marathon ( Men's 40-44 Boston qualifying time)

In order to start this plan you should be running at least 25 miles a wk with long run at 6 miles or more.

You should be an approximate 20:30 min 5K runner and 42 min 10K runner.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:36 hrs 3:12 hrs
1:23 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:36 hrs 3:12 hrs
1:23 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices