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Sub 3:30 Hour Marathon Training Plan

Paddy Ryan
By Paddy Ryan

June 19, 2015

Marathon start

Here is the RunRepublic.ie Sub 3:30 Hour Marathon Training Plan 

Endurance phase Work on building your aerobic base with long runs and in introduction to speed training and fartlek sessions.
Strengthening phase Maintain mileage base with further long runs, building on the fartlek sessions and adding in some hill work.
Sharpening phase Faster speed work, final push with long runs.
Tapering phase Lower mileage, rest and mental preparation

WEEK
MON
TUES
WEDS
THURS
FRI
SAT
SUN
TOTAL
1
 4M easy 3M steady 5M slow 4M slow with a few gentle strides Rest 5M easy 9M slow
30M
2
 4M easy 1M easy, 2M fast, 1M easy 6M slow 3x1.5M fast Rest 5M easy 11M slow
36M
3
 4M easy 4M steady 7M slow 4x1M fast Rest 5M easy 13M slow
39M
4
 4M easy 1M easy, 3M fast, 1M easy 8M slow 6x800m fast Rest 5M easy 10km race (sub 43mins)
34M
5
 Rest 5M steady 6M slow 7M fartlek Rest 5M easy 15M slow
38M
6
 4M easy 1M easy, 4M fast, 1M easy 7M slow 10x400m fast Rest 5M easy 18M slow
45M
7
 4M easy 7M steady 8M slow 12x200m hills Rest 5M easy 20M slow
48M
8
 Rest 1M easy, 3M fast, 1M easy 9M slow 12x60s fast Rest 5M easy 15M steady (or half marathon race)
38M
9
 Rest 9M steady 8M slow 15x200m fast Rest 5M easy 20M slow
48M
10
 4M easy 1M easy, 3M fast, 1M easy 9M slow 4x1.5M Rest 3M easy Half marathon (sub 1:37)
43M
11
 Rest 11M steady 6M slow 8M fartlek Rest 5M easy 20M slow
51M
12
 4M easy 1M easy, 4M fast, 1M easy 7M slow 5x1M fast Rest 5M easy 22M slow
52M
13
 Rest 10M steady 6M slow 7x800m fast Rest 5M easy 18M slow
46M
14
 4M easy 1M easy, 3M fast, 1M easy 5M slow 12x200m hills Rest 5M easy 12M slow
35M
15
 Rest Rest 4M slow 8x400m fast Rest 2M easy RACE DAY!
36M
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