MARATHON TRAINING GUIDE

Complete Guide to the 3 Hour Marathon Pace (with Training Plan)

Taren Gesell

NEEDS PLAN INSERTED

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Running a sub-three-hour marathon is an incredible goal and totally possible for many runners who are willing to put in around six months of following a good training plan. Achieving this milestone requires dedication, consistency, and a well-structured approach to training.

While it may seem daunting, with the right preparation and mindset, crossing the finish line in under three hours is within reach for many runners.

To run a sub-three-hour marathon, runners should have: good running technique, at least a year of running experience, and have completed several half-marathon or marathon races.

MOTTIV app user Steve Evers competes in a race in the Netherlands!

This guide will provide you with the essential information and training plan you need to achieve this goal. Here are the metrics a runner needs to hold over 26.2 miles (42.2 kilometers) to achieve a sub-three-hour marathon pace:

6:51 per mile
8.76 miles per hour
4:16 per kilometer
14.1 kilometres per hour

Key Takeaways You'll Learn From Reading This Article

What is sub-3 hour marathon pace?
Time standards for a sub-three-hour marathon
Essential elements of a six-month marathon training plan
Nutrition strategies for marathon performance
Race day pace strategy to run a sub-three-hour marathon
Strength training and its benefits for marathon runners

Time Standards for a Sub Three-Hour Marathon

To have a good likelihood of achieving a sub-three-hour marathon, runners should roughly be able to achieve one of the following:

Sub 20-minute 5k
Sub-40-minute 10k
Sub 1:28 half marathon
Be able to perform long Zone 2 runs around 8:00 minutes per mile (5:00 per kilometer) or faster
Be able to perform mile repeats at sub 5:45 per mile pace

If you can't achieve these times, don't be discouraged. While these benchmarks are good indicators, it doesn't mean you can't achieve a sub-three-hour marathon if you fall short. It might just take faster progress than most people make or require focusing on shorter races to improve speed before starting a sub-three-hour marathon training plan.

Want to Run a Sub-3-Hour Marathon? Nail These Four Things

1. Have a Solid Running or Athletic Background

Runners need to be fairly athletic already, having run without injury for at least 12 months to build a solid base of fitness. This foundation is crucial for handling the increased mileage and intensity of marathon training.

Ideally, you should have completed some 10k and half marathon races, if not some marathons. This experience helps you understand race dynamics and build mental toughness.

Your running background will also determine how well you can handle the demands of a rigorous training plan. Consistent training without injury for a year means your body is more likely to withstand the stresses of marathon training. Ensure you have addressed any recurring injuries or weaknesses to prevent setbacks during your training.

2. Follow a Well-Designed Marathon Training Plan for Six Months

Runners need to follow a well-designed marathon training plan that has the following characteristics:

Studies support 70-80% of your training should be at low intensity.
Other studies found that having 10-15% of your training at moderate tempo intensity leads to good race performance.
Perform the final 10-15% of your training time with fast intervals to improve Vo2 Max, which has been proven to be highly correlated with improved running performance.
Include 30-60 minutes of strength training to improve speed, stability, and running economy.

A well-structured marathon training plan balances different types of workouts to build endurance, speed, and strength. Low-intensity runs are crucial for building aerobic capacity and facilitating recovery, while tempo runs and intervals help improve your lactate threshold and running economy. Strength training is often overlooked but plays a significant role in preventing injuries and enhancing performance.

3. Dial in Your Marathon Nutrition Strategy

To perform your best on race day, you need to fuel correctly. Fuelling correctly means:

Replacing roughly 25% of the calories you burn during the race with liquid calories like a sports drink or gel.
Consuming a small sip of water and electrolytes at every aid station helps you stay hydrated and maintain electrolyte balance.

You can use the nutrition calorie calculator below to find out how many calories you need to consume during the race. You can click here to read more about running nutrition. Your nutrition strategy should be practiced during long training runs to ensure your stomach can handle the intake and to fine-tune what works best for you.

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4. Nail Your Marathon Pace Strategy

If you've done all the training and fuelled yourself properly during the race, you need to execute your race strategy correctly to achieve the sub-three-hour marathon. We'll discuss the marathon pace plan in the next section. Pacing is critical to prevent early fatigue and ensure a strong finish.

Your marathon pace strategy should consider your current fitness, race conditions, and experience. Practice race pace during long runs and tempo sessions to get comfortable with the effort level required to sustain it for 26.2 miles. Remember, even pacing is the best strategy for optimal performance.

Marathon Race Strategy to Run a Sub Three-Hour Marathon

Your marathon pace strategy is critical to get right when you're targeting a sub-three-hour marathon. Going out too fast can lead to hitting the wall while starting too slow might leave you with too much ground to make up in the latter stages of the race.

Here is a race day pace strategy that you can follow for a three-hour marathon:

First six miles (10 kilometers): Do not go faster than 6:45 per mile; this will conserve energy for later in the race.
Middle 13 miles (21 kilometers): Settle into a steady pace and run a little more freely based on what your body feels capable of. Don't run any mile splits faster than 6:35 per mile or slower than 7:00 per mile.
Final 7.2 miles: This is where things will get tough. You'll know how much your body can push at this point. Push yourself as fast as you can without feeling like you're going to blow up and ruin your race.

The key to a successful marathon is holding yourself back in the first half of the race. Even though you might feel good at the start, resist the temptation to use too much energy early on. Conserving energy for the latter stages will give you the best chance of maintaining your goal pace and finishing strong.

Sub-3 Hour Marathon Training Plan

Week 1: Fitness Testing & Zone Development. (3:55-4:55hrs)
Monday. Rest Day
Tuesday. Intense Run (40-60mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. 5 minutes at the fast end of 10k race effort 1 minute easy jogging recovery 4 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 3 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 2 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 1 minute at the fast end of 10k race effort, 1 minute easy jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Main Set: 5 minutes of Crocodile Breathing Rib Cage Pull, 5 breathes each side Brettzel, 5 each side Toe Touch Progression - Toes Elevated, Heels down, 10x each exercise Tibialis Anterior Activation, 3x each side, hold for 5 sec each time, Bootstrappers
Thursday. Steady Run (50-70mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set 1. 20 Minutes: Run steady at tempo effort top of Zone 3
Rest Set. 3 Minutes: Easy walking/jogging
Main Set 2. Repeat twice: 5 minutes at tempo effort 1 minute walking/jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (30-40mins):
Easy running at Zone 2 heart rate
Sunday. Run Time Trial Workout (60mins):
Warm Up. 10 Minutes: 5 minute easy jogging warm up, 5 minutes of running drills & dynamic stretching, include 5x50m strides building to zone 4 effort
Running time trial. 3 kilometres (1.86 miles): Run this distance as fast as possible
Cool Down: Run the remainder of the run in Zone 2 until you reach 60 minutes total running
Week 2: Build Endurance & Speed. (4:55-6:05hrs)
Monday. Rest Day
Tuesday. Intense Run (60-80mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 6-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at marathon goal time, 2.5 minutes easy jogging recovery
Cool Down. (10-20mins): Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up. 5-10 Minutes: Light bodyweight activation Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set: straight arm bar to Turkish get up with Windmill, 1x each side (Light Kettlebell) Side Saddle Sit, switch & lift, 5x each side (Medium Kettlebell) Low Squat Hold, 1 minute (Light Kettlebell) Tall Kneeling halo, 8x each direction (Light Kettlebell)
Cooldown Stretches. Hold each stretch for 1 minute each side: Scorpion, Hip Flexor Stretch, Figure 4 & Thread the Needle
Thursday. Steady Run (55-75mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 3 times: 12 minutes running steady at tempo effort top of Zone 3 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (45-55mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (80-90mins):
Run easy in Zone 2 heart rate
Week 3: Build Endurance & Speed. (5:05-6:15hrs)
Monday. Rest Day
Tuesday. Intense Run (45-65mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 minute effort uphill at moderate effort zone 4 effort, easy downhill jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up. 5-10 Minutes: Light bodyweight activation
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set: Active Leg Lifts with KB Bottoms Up, 10x each side (Light Kettlebell) Active Leg Lower with KB Bottoms Up, 10x each side (Light Kettlebell) Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides (Medium Kettlebell) Side squats, 2 sec holds, alternate sides, 5x each side (Medium Kettlebell) Turkish get up Transitions, 3x per side (Light Kettlebell)
Cool Down Stretches. Hold each stretch for 1 minute each side:
Tactical Frog, Spine Lumbar Twist Stretch
Thursday. Steady Run (65-85mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 3 times: 15 minutes running steady at tempo effort top of Zone 3, 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (50-60mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (90-100mins):
Warm Up. 30 Minutes: Easy jogging in Zone 1
Main Set. Repeat 3 times: 12 minutes at goal marathon pace, 3 minutes easy jogging recovery
Cooldown. 15-25 Minutes: Easy jogging in Zone 1
Week 4: Build Endurance & Speed. (5:15-6:25hrs)
Monday. Rest Day
Tuesday. Intense Run (55-75mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 8-10 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 2 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up. 5-10 Minutes: Light bodyweight activation
Workout Pattern: Three rounds with 1 minute rest between rounds
Main Set. Turkish get up , 2x each side (Light Kettlebell) Windmill, 5x each side (Medium Kettlebell, hold with arm facing up) Side squats, 5x each side (Light Kettlebell) Halos, 5x each direction (Light Kettlebell) Bent arm bar, 5x each side(Light Kettlebell)
Cool Down Stretches. Hold each stretch for 1 minute each side:
Spine Lumbar Twist Stretch, Scorpion, Hip Flexor with back foot turned in
Thursday. Steady Run (50-70mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 4-5 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at fast tempo effort, 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (45-55mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (110-120mins):
Run easy in Zone 2 heart rate
Week 5: Recovery Week. (4:15-5:35hrs)
Monday. Rest Day
Tuesday. Intense Run (55-75mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 kilometre at 10k race pace 2 minutes easy jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Round 1: Tactical Frog, 1min Scorpion, 5x each direction Side Saddle Sit, 1 minute each side
Round 2: Tactical Frog with Rotation, 5x per side Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side
Round 3: Tactical Frog, 1min Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side
Stretches: Bridge with palms together, hold 1-1.5min Bridge with palms together, hold 30sec Child's Pose, 1min Pigeon Stretch, 1 minute each side
Thursday. Steady Run (55-75mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 4 times: 8 minutes running steady at tempo effort top of Zone 3, 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (30-40mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (60-80mins):
Easy running at Zone 2 heart rate
Week 6: Build Endurance & Speed. (5:10-6:20hrs)
Monday. Rest Day
Tuesday. Intense Run (50-70mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 14-16 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 30 second zone 5 effort uphill, easy downhill jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up. 5-10 Minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 3 rounds total:
Sequence 1: Tall Kneeling with Posterior Load - head twist (left, right), shoulder & head twist (alternating), 1 minute each (Heavy Kettlebell) Half Kneeling Holds - shoulders (no hips), shoulders/hips, Perform each exercise for 1 minute each side (Heavy Kettlebell)
Sequence 2: Half Kneeling Press, 5x each side (Light Kettlebell) bridge pullovers, 10x (Medium Kettlebell) straight arm bar , 3x each side
Cool Down Stretches. Hold each stretch for 1 minute each side: Child's Pose Scorpion
Thursday. Steady Run (60-80mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 6-7 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at fast tempo effort 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (45-55mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (100-110mins):
Run easy in Zone 2 heart rate
Week 7: Build Endurance & Speed. (5:30-6:40hrs)
Monday. Rest Day
Tuesday. Intense Run (55-75mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set: 1 minute at the fast end of 10k race effort, 1 minute easy jogging recovery 2 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 3 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 4 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 5 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 4 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 3 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 2 minutes at the fast end of 10k race effort, 1 minute easy jogging recovery, 1 minute at the fast end of 10k race effort, 1 minute easy jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up: 5-10 minutes of light bodyweight activation
Main Set: Side squats with halo, alternating sides, 2 round of 1 minute each side (Light Kettlebell) Toe Touch Progressions - Toes Elevated, Heels down, 10x each exercise Weighted Hamstring Stretch, 2 rounds of 30 seconds holds (Light Kettlebell) 2 Kettlebell Windmill, 3x each side (Light Kettlebell, 1 per hand) Loaded Low Squat, hold for 1 minute (Light Kettlebell) Bottoms Up Turkish get up , 1x each side (Light Kettlebell)
Cool Down: 3-5 minutes of light stretching
Thursday. Steady Run (60-80mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat twice: 20 minutes running steady at tempo effort top of Zone 3, 2 minutes easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (50-60mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (110-120mins):
Warm Up. 30 Minutes: Easy jogging in Zone 1
Main Set. Repeat 8 times: 1 mile at goal marathon pace 2 minutes easy jogging recovery
Cooldown. 10-15 Minutes of easy jogging in Zone 1
Week 8: Build Endurance & Speed. (5:00-6:45hrs)
Monday. Rest Day
Tuesday. Intense Run (60-80mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at 10k race pace, 3.5 minutes easy walking/jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side
Main Set: Half Kneeling - Twist THEN Press, 3x each side (Light Kettlebell) Half Kneeling - Twist WITH Press, 3x each side (Light Kettlebell) Half Kneeling - 2 Kettlebell Turns, 30 seconds per side (Medium Kettlebell) Half Kneeling to Standing Rotation, 1x each leg with 1x each side (Medium Kettlebell)
Cool Down: 3-5 minutes of light stretching
Thursday. Steady Run (50-70mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. 30 Minutes: Run steady at tempo effort top of Zone 3
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (45-55mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (120-135mins):
Run easy in Zone 2 heart rate
Week 9: Fitness Testing and Zone Development. (3:55-4:55hrs)
Monday. Rest Day
Tuesday. Intense Run (40-60mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 10 times: 1 minute at the fast end of 10k race effort, 1 minute easy jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Main Set. Repeat each exercise for three rounds: Inchworm walkout, 5x Bear crawl twists, 10x each side, alternating sides Bear walk, 5x each direction Pointers, 10x each side Deadbugs, 10x each side
Rolling Patterns. Perform each twice on each side:
Leg Rollovers Upper Body Rollovers Whole Body Rollover
Thursday. Steady Run (45-65mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat twice: 12 minutes running steady at tempo effort top of Zone 3, 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (35-45mins):
Easy running at Zone 2 heart rate
Sunday. Run Time Trial Workout (60mins):
Warm Up: 10 Minutes: 5 minute easy jogging warm up, 5 minutes of running drills & dynamic stretching, include 5x50m strides building to zone 4 effort
Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible
Cool Down: Run the remainder of the run in Zone 2 until you reach 60 minutes total running
Week 10: Adapt to New Training Zones. (5:35-6:45hrs)
Monday. Rest Day
Tuesday. Intense Run (70-90mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 8-10 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at marathon goal pace, 2.5 minutes easy jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up. 5-10 Minutes: Light bodyweight activation
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set: straight arm bar to Turkish get up with Windmill, 1x each side (Light Kettlebell) Side Saddle Sit, switch & lift, 5x each side (Medium Kettlebell) Low Squat Hold, 1 minute (Light Kettlebell) Tall Kneeing halo, 8x each direction (Light Kettlebell)
Cooldown Stretches. Hold each stretch for 1 minute each side:
Scorpion Hip Flexor Stretch, Figure 4 & Thread the Needle
Thursday. Steady Run (55-75mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. 35 Minutes: Run steady at tempo effort top of Zone 3
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (45-55mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (110-120mins):
Run easy in Zone 2 heart rate
Week 11: Build Endurance & Speed. (5:55-7:10hrs)
Monday. Rest Day
Tuesday. Intense Run (60-80mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 8-9 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 3 minutes at the fast end of 10k race effort, 2 minutes easy jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up. 5-10 Minutes: Light bodyweight activation
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set: Active Leg Lifts with KB Bottoms Up, 10x each side (Light Kettlebell) Active Leg Lower with KB Bottoms Up, 10x each side (Light Kettlebell) Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides (Medium Kettlebell) Side squats, 2 sec holds, alternate sides, 5x each side (Medium Kettlebell) Turkish get up Transitions, 3x per side (Light Kettlebell)
Cool Down Stretches. Hold each stretch for 1 minute each side:
Tactical Frog, Spine Lumbar Twist Stretch
Thursday. Steady Run (70-90mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 7-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile at fast tempo effort 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (50-60mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (120-135mins):
Warm Up. 30 Minutes: Easy jogging in Zone 1
Main Set. Repeat 10-11 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile at goal marathon pace, 2 minutes easy jogging recovery
Cooldown. 10-15 Minutes: Easy jogging in Zone 1
Week 12: Build Endurance & Speed. (6:20-7:35hrs)
Monday. Rest Day
Tuesday. Intense Run (70-90mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. 1 mile at 10k race pace, 3.5 minutes easy walking/jogging recovery, 2 miles at 10k race pace, 3.5 minutes easy walking/jogging recovery, 2 miles at 10k race pace, 3.5 minutes easy walking/jogging recovery, 1 mile at 10k race pace, 3.5 minutes easy walking/jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up. 5-10 Minutes: Light bodyweight activation Workout Pattern: Three rounds with 1 minute rest between rounds
Main Set. Turkish get up , 2x each side (Light Kettlebell) Windmill, 5x each side (Medium Kettlebell, hold with arm facing up) Side squats, 5x each side (Light Kettlebell) Halos, 5x each direction (Light Kettlebell) Bent arm bar, 5x each side(Light Kettlebell)
Cool Down Stretches. Hold each stretch for 1 minute each side:
Spine Lumbar Twist Stretch, Scorpion, Hip Flexor with back foot turned in
Thursday. Steady Run (60-80mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. 40 Minutes: Run steady at tempo effort top of Zone 3
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (45-55mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (150-165mins):
Run easy in Zone 2 heart rate
Week 13: Recovery Week. (4:30-5:30hrs)
Monday. Rest Day
Tuesday. Intense Run (50-60mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 30 second zone 5 effort uphill, easy downhill jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Round 1: Tactical Frog, 1min Scorpion, 5x each direction Side Saddle Sit, 1 minute each side
Round 2: Tactical Frog with Rotation, 5x per side Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side
Round 3: Tactical Frog, 1min Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side
Stretches: Bridge with palms together, hold 1-1.5min Bridge with palms together, hold 30sec Child's Pose, 1min Pigeon Stretch, 1 minute each side
Thursday. Steady Run (55-75mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 3 times: 10 minutes running steady at tempo effort top of Zone 3, 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (30-40mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (80-90mins):
Easy running at Zone 2 heart rate
Week 14: Build Endurance & Speed. (6:15-7:25hrs)
Monday. Rest Day
Tuesday. Intense Run (60-80mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 16-18 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 minute at the fast end of 10k race effort, 1 minute easy jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up. 5-10 Minutes: Light bodyweight activation
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set: straight arm bar to Turkish get up with Windmill, 1x each side (Light Kettlebell) Side Saddle Sit, switch & lift, 5x each side (Medium Kettlebell) Low Squat Hold, 1 minute (Light Kettlebell) Tall Kneeling halo, 8x each direction (Light Kettlebell)
Cooldown Stretches. Hold each stretch for 1 minute each side:
Scorpion, Hip Flexor Stretch, Figure 4 & Thread the Needle
Thursday. Steady Run (60-80mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 6 times: 6 minutes at fast tempo effort, 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (50-60mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (150-160mins):
Warm Up. 30 Minutes: Easy jogging in Zone 2
Main Set. Repeat 4 times: 3 miles at goal marathon pace, 2.5 minutes easy jogging recovery
Cooldown. 10-15 Minutes: Easy jogging in Zone 1
Week 15: Build Endurance & Speed. (7:15-8:30hrs)
Monday. Rest Day
Tuesday. Intense Run (80-100mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at marathon goal time, 2.5 minutes easy jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up. 5-10 Minutes: Light bodyweight activation
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set: Active Leg Lifts with KB Bottoms Up, 10x each side (Light Kettlebell) Active Leg Lower with KB Bottoms Up, 10x each side (Light Kettlebell) Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides (Medium Kettlebell) Side squats, 2 sec holds, alternate sides, 5x each side (Medium Kettlebell) Turkish get up Transitions, 3x per side (Light Kettlebell)
Cool Down Stretches. Hold each stretch for 1 minute each side:
Tactical Frog, Spine Lumbar Twist Stretch
Thursday. Steady Run (70-90mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. 6-8 Miles: Run steady at tempo effort top of Zone 3, ending when you feel like the next mile is the last you could possibly do at the same pace
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (50-60mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (180-195mins):
Run easy in Zone 2 heart rate
Week 16: Build Endurance & Speed. (6:05-7:15mins)
Monday. Rest Day
Tuesday. Intense Run (40-60mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 10 times: 1 minute at the fast end of 10k race effort 1 minute easy jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up: 5-10 minutes of light bodyweight activation
Main Set: Side squats with halo, alternating sides, 2 round of 1 minute each side (Light Kettlebell) Toe Touch Progressions - Toes Elevated, Heels down, 10x each exercise Weighted Hamstring Stretch, 2 rounds of 30 seconds holds (Light Kettlebell) 2 Kettlebell Windmill, 3x each side (Light Kettlebell, 1 per hand) Loaded Low Squat, hold for 1 minute (Light Kettlebell) Bottoms Up Turkish get up , 1x each side (Light Kettlebell)
Cool Down: 3-5 minutes of light stretching
Thursday. Steady Run (50-70mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 3 times: 8 minutes running steady at tempo effort top of Zone 3 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (30-40mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (190-200 Minutes): Run easy in Zone 2 heart rate
Week 17: Build Endurance & Speed. (6:50-8:10hrs)
Monday. Rest Day
Tuesday. Intense Run (45-65mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 minute effort uphill at moderate effort zone 4 effort, easy downhill jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up. 5-10 Minutes: Light bodyweight activation
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set: Active Leg Lifts with KB Bottoms Up, 10x each side (Light Kettlebell) Active Leg Lower with KB Bottoms Up, 10x each side (Light Kettlebell) Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides (Medium Kettlebell) Side squats, 2 sec holds, alternate sides, 5x each side (Medium Kettlebell) Turkish get up Transitions, 3x per side (Light Kettlebell)
Cool Down Stretches. Hold each stretch for 1 minute each side:
Tactical Frog, Spine Lumbar Twist Stretch
Thursday. Steady Run (65-85mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 3 times: 15 minutes running steady at tempo effort top of Zone 3, 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (50-60mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (195-215mins):
Warm Up. 30 Minutes: Easy jogging in Zone 1
Main Set. Repeat 3 times: 12 minutes at goal marathon pace, 3 minutes easy jogging recovery
Cooldown. 15-25 Minutes: Easy jogging in Zone 1
Week 18: Recovery Week. (6:15-7:25hrs)
Monday. Rest Day
Tuesday. Intense Run (55-75mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 kilometre at 10k race pace 2 minutes easy jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Round 1: Tactical Frog, 1min Scorpion, 5x each direction Side Saddle Sit, 1 minute each side
Round 2: Tactical Frog with Rotation, 5x per side Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side
Round 3: Tactical Frog, 1min Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side
Stretches: Bridge with palms together, hold 1-1.5min Bridge with palms together, hold 30sec Child's Pose, 1min Pigeon Stretch, 1 minute each side
Thursday. Steady Run (55-75mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 4 times: 8 minutes running steady at tempo effort top of Zone 3, 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (30-40mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (180-190mins):
Easy running at Zone 2 heart rate
Week 19: Build Endurance & Speed. (6:50-8:00hrs)
Monday. Rest Day
Tuesday. Intense Run (50-70mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 14-16 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 30 second zone 5 effort uphill, easy downhill jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up. 5-10 Minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 3 rounds total:
Sequence 1: Tall Kneeling with Posterior Load - head twist (left, right), shoulder & head twist (alternating), 1 minute each (Heavy Kettlebell) Half Kneeling Holds - shoulders (no hips), shoulders/hips, Perform each exercise for 1 minute each side (Heavy Kettlebell)
Sequence 2: Half Kneeling Press, 5x each side (Light Kettlebell) bridge pullovers, 10x (Medium Kettlebell) straight arm bar , 3x each side
Cool Down Stretches. Hold each stretch for 1 minute each side: Child's Pose Scorpion
Thursday. Steady Run (60-80mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 6-7 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at fast tempo effort 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (45-55mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (200-210mins):
Run easy in Zone 2 heart rate
Week 20: Build Endurance & Speed. (7:05-8:15hrs)
Monday. Rest Day
Tuesday. Intense Run (60-80mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at 10k race pace, 3.5 minutes easy walking/jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side
Main Set: Half Kneeling - Twist THEN Press, 3x each side (Light Kettlebell) Half Kneeling - Twist WITH Press, 3x each side (Light Kettlebell) Half Kneeling - 2 Kettlebell Turns, 30 seconds per side (Medium Kettlebell) Half Kneeling to Standing Rotation, 1x each leg with 1x each side (Medium Kettlebell)
Cool Down: 3-5 minutes of light stretching
Thursday. Steady Run (50-70mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. 30 Minutes: Run steady at tempo effort top of Zone 3
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (45-55mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (215-225mins):
Run easy in Zone 2 heart rate
Week 21: Build Endurance & Speed. (7:35-8:45hrs)
Monday. Rest Day
Tuesday. Intense Run (60-80mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 8-9 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 3 minutes at the fast end of 10k race effort, 2 minutes easy jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up. 5-10 Minutes: Light bodyweight activation
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set: Active Leg Lifts with KB Bottoms Up, 10x each side (Light Kettlebell) Active Leg Lower with KB Bottoms Up, 10x each side (Light Kettlebell) Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides (Medium Kettlebell) Side squats, 2 sec holds, alternate sides, 5x each side (Medium Kettlebell) Turkish get up Transitions, 3x per side (Light Kettlebell)
Cool Down Stretches. Hold each stretch for 1 minute each side:
Tactical Frog, Spine Lumbar Twist Stretch
Thursday. Steady Run (70-90mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 7-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile at fast tempo effort 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (50-60mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (220-230mins):
Warm Up. 30 Minutes: Easy jogging in Zone 1
Main Set. Repeat 10-11 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile at goal marathon pace, 2 minutes easy jogging recovery
Cooldown. 10-15 Minutes: Easy jogging in Zone 1
Week 22: Recovery Week. (4:30-5:30hrs)
Monday. Rest Day
Tuesday. Intense Run (50-60mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 30 second zone 5 effort uphill, easy downhill jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Round 1: Tactical Frog, 1min Scorpion, 5x each direction Side Saddle Sit, 1 minute each side
Round 2: Tactical Frog with Rotation, 5x per side Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side
Round 3: Tactical Frog, 1min Scorpion, 30 seconds each side Side Saddle Sit with Lift, 5 lifts each side
Stretches: Bridge with palms together, hold 1-1.5min Bridge with palms together, hold 30sec Child's Pose, 1min Pigeon Stretch, 1 minute each side
Thursday. Steady Run (55-75mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 3 times: 10 minutes running steady at tempo effort top of Zone 3, 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (30-40mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (80-90mins):
Easy running at Zone 2 heart rate
Week 23: Peak Marathon Training. (6:15-7:25hrs)
Monday. Rest Day
Tuesday. Intense Run (60-80mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 16-18 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 minute at the fast end of 10k race effort, 1 minute easy jogging recovery
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Wednesday. Strength workout (25-35mins):
Warm Up. 5-10 Minutes: Light bodyweight activation
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set: straight arm bar to Turkish get up with Windmill, 1x each side (Light Kettlebell) Side Saddle Sit, switch & lift, 5x each side (Medium Kettlebell) Low Squat Hold, 1 minute (Light Kettlebell) Tall Kneeling halo, 8x each direction (Light Kettlebell)
Cooldown Stretches. Hold each stretch for 1 minute each side:
Scorpion, Hip Flexor Stretch, Figure 4 & Thread the Needle
Thursday. Steady Run (60-80mins):
Warm Up. 10-20 Minutes: Easy jogging in Zone 2, 5 minutes of running drills including 5x15 seconds strides at zone 4 effort
Main Set. Repeat 6 times: 6 minutes at fast tempo effort, 1 minute easy walking/jogging
Cool Down. 10-20 Minutes: Easy jogging in zone 2
Friday. Mobility Workout: 30 minutes of light yoga.
Saturday. Easy Run (50-60mins):
Easy running at Zone 2 heart rate
Sunday. Long Run (150-160mins):
Warm Up. 30 Minutes: Easy jogging in Zone 2
Main Set. Repeat 4 times: 3 miles at goal marathon pace, 2.5 minutes easy jogging recovery
Cooldown. 10-15 Minutes: Easy jogging in Zone 1
Week 24: Taper Week. (105-115mins)
Monday. Strength workout (25-35mins):
Warm Up: 5-10 minutes of light bodyweight activation
Main Set: Side squats with halo, alternating sides, 2 round of 1 minute each side (Light Kettlebell) Toe Touch Progressions - Toes Elevated, Heels down, 10x each exercise Weighted Hamstring Stretch, 2 rounds of 30 seconds holds (Light Kettlebell) 2 Kettlebell Windmill, 3x each side (Light Kettlebell, 1 per hand) Loaded Low Squat, hold for 1 minute (Light Kettlebell) Bottoms Up Turkish get up , 1x each side (Light Kettlebell)
Cool Down: 3-5 minutes of light stretching
Tuesday. Intense Run. (25mins)
25min easy run with heart rate in Zone 2, include 8x30sec fast pick ups at Zone 4 pace spread throughout.
Wednesday. Mobility Workout: 30 minutes of light yoga.
Thursday. Rest Day
Friday. Easy Run (15mins):
Run this entire run easy, including 3x1min at marathon race pace. Take as much time as needed between these intervals.
Saturday. Shakeout Run (10mins)
Easy jogging to keep the legs fresh for race day
Sunday. Race Day:
You’re ready to nail this marathon!!

FAQ About Running a Marathon in Under Three Hours

Q: What is a "3 Hour Marathon Pace" and why is it significant for runners?

A: The 3 Hour Marathon Pace refers to the pace at which a runner is able to complete a marathon in under 3 hours. Running a sub 3-hour marathon is a significant achievement for many runners and often a coveted goal.

Q: How fast do I need to run to achieve a sub 3-hour marathon?

A: To run a sub-3 marathon, you would need to maintain an average pace of around 6 minutes and 50 seconds per mile over the entire distance of 26.2 miles.

Q: What type of training plan should I follow to prepare for a 3-hour marathon?

A: It is recommended to follow a structured training plan that includes progression runs, long runs, speed work, and easy miles. Consistent training and gradually increasing your weekly mileage are key components to preparing for a marathon.

Q: How many miles a week should I aim to run while training for a 3-hour marathon?

A: While training for a 3-hour marathon, runners typically aim to gradually build up their weekly mileage to around 30-50 miles per week, depending on their experience level and fitness.

Q: Is cross-training important for marathon training, particularly for aiming for a 3-hour marathon?

A: Cross-training can supplement your running routine, especially to prevent injury and improve overall fitness. Incorporating activities like cycling, swimming, or strength training can help enhance your performance and support your marathon training goals.

Q: How can I improve my marathon PR and eventually be capable of running a sub-3 marathon?

A: Consistent training, proper rest and recovery, following a structured training plan, and seeking advice from experienced runners or coaches can all contribute to improving your marathon personal record (PR) and working towards achieving a sub-3 hour marathon.

Q: What are some common challenges that may prevent runners from reaching a sub-3 hour marathon?

A: Factors such as illness, inadequate training volume or intensity, lack of rest days, insufficient recovery, or life getting in the way may hinder a runner's progress toward running a sub-3-hour marathon. It's important to address and overcome these challenges to work towards your goal.

Conclusion

Running a sub-three-hour marathon is absolutely possible, but it will take hard work and an excellent training plan. With dedication and the right approach, you can achieve this significant milestone.

If you're looking for a good training plan, consider checking out the MOTTIV marathon training plans. These plans are designed to help you achieve your marathon goals efficiently and effectively. With perseverance and the right guidance, you'll be crossing the finish line in under three hours.

Remember, the journey is as important as the destination. Enjoy the process, stay committed, and you'll see the results. Happy running!