Sub 3:10 Marathon Plan- 18 weeks

Average Weekly Training Hours 06:58
Training Load By Week
Average Weekly Training Hours 06:58
Training Load By Week

18 week marathon plan that begins with 42 miles and works to a maximum of 63 miles.

This plan is best for athletes that are struggling to break the 3:!5 to 3:10 barrier that need help getting into Boston or need confidence to tackle that next goal.

This plan includes a strength training session on Tuesday with 6 days of running with one rest day a week on Saturdays. Long runs are more than just mileage. The Plan includes race specific marathon runs that allow the athlete to test fueling strategies and fitness periodically through the build up to determine fitness and progress towards their goal race.

The design of this plan is to build confidence and give the athlete the tools necessary to achieve their marathon goals. Please feel free to e-mail me with questions or for a custom plan similar to this one.

Sample Day 1
0:34:00
4mi
Aerobic Run

Aerobic Runs are completed at conversational pace.

Sample Day 2
1:00:00
Rest or Crosstrain

Rest Days are where you absorb the weeks training. Feeling like you need to mix it up? Feel free to get out for a long walk, a hike, or a short bike ride. Keep it under 1:00 and very aerobic!

Sample Day 3
0:42:30
5mi
Aerobic Run

Sample Day 4
0:59:30
7mi
Aerobic Run

Sample Day 5
0:48:00
6mi
Workout

The focus of this run is to hold back the first half and negative split the back half of the run.

6 miles with first 3 miles @ 8:30, last 3 miles 7:45-7:30

Sample Day 7
2:02:30
14mi
Long Run

Long Runs are about time on feet, and building a base. Use these runs to test nutrition and hydration strategies long before race day!

Sample Day 8
0:34:00
4mi
Aerobic Run

Aerobic Runs are completed at conversational pace.

Andrew Simmons
|
Lifelong Endurance

Coach Andrew Simmons draws from certification, experience, and hard science to help athletes achieve there goals. Andrew specializes in working with distance runners looking to conquer the 5K to the marathon and beyond.

Run Coaching:

  • Road Running (Mile - Marathon)
  • Ultra Running (50K - 100 Mile)
  • Sky Running/ Mountain Running

Services:

  • Running Specific Strength and Condtioning
  • Injury Specfic Strength and Conditioning (will work alongside PT team)
  • Running Form and Gait Analysis