If you’re targeting a 3:30 marathon result, we've got you covered!

Running a 3.5 hour marathon is the dream of many runners around the world. The task of doing a full in 3:30 is certainly achievable, but it'll take patience and a great commitment to both your training and the recovery parts of your plan.

This article will give you all the information you need on running a 3:30 marathon, and we'll also provide you with a training plan that can get you trained up to attempt this awesome feat.

This training plan is designed for advanced runners to complete over 5 months. Advanced runners are runners who:

• have run for at least a year or two
• completed several running races before
• want a higher volume of training
• have the goal of pursuing their fastest possible time.

This plan is adapted from the training plans in our app that are written by coaches who know exactly what it takes for amateur age group runners to overcome challenges and reach their endurance race goals. 

To start this training program confidently, you should be able to run continuously for at least 60 minutes, and be comfortable with running fast intervals.

If you’re starting from absolute scratch, check out this article that will help you learn to run, or check out the other training plans linked on this page that might work better for you.

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In this post, you'll learn:

• How long is a marathon
• What’s an average finish time for a marathon
• How to train for a 3.5 hour marathon
• What’s a fast marathon finish time
• How long you should train for a marathon
• What is your marathon pace
• What is a 3:30 marathon training plan

To train for this marathon, you can absolutely use the free training plan we'll provide below. But if you really want a personalized training program that’s designed for your abilities, your goals, and your schedule, you should check out the MOTTIV training app. You can use it for free and it includes much more detailed and personalized workouts and training plans than we can include in a blog post.

Training Tips for Successfully Tackling the Marathon Distance

Before diving into the training it is important to answer some common questions runners have. In this article, we will provide you with the tips and tricks necessary to help you achieve your best marathon preparation ahead of race day.

How Long is a Marathon

We'll start by answering the simple question of, “How many miles is a marathon?” and “How many kilometres is a marathon?” for our metric friends around the world.

A marathon is 26.2 miles or 42.2 kilometres. You can enter your age and gender into the calculator below to find out what a good finish time in the marathon is for your age group. 

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How to Much to Train for a Marathon

Determining how much training you need for a marathon will depend on a few key factors. Both your experience level and athletic history, plus your goals for the race, will determine how much weekly training volume and how many weeks of training you'll need to achieve your goals. 

This calculator will identify an optimal training load to get you to your finish line.

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What Gear Do You Need to Train for a Marathon

There are two items we recommend all runners have to prepare for a marathon:

1. Proper running shoes. Check out this article about what to look for in running shoes. 
2. A chest-strap heart rate monitor. Here's an article on everything you need to know about heart rate training zones and why we use them. 

These items are essential. A good pair of shoes will protect your feet, providing the stability and cushioning you need in order to remain injury-free. A heart rate monitor will allow you to monitor how your body is responding to training as well as being a fantastic tool for measuring your effort during a run. 

Additional gear can be beneficial depending on where you live and where you're running, but you don't need anything else to do really good training. A headlamp can be a great option for training in the early morning before the sun comes up, and items like a handheld water bottle or running vest can be great options for carrying fuel on your longer training days. 

A running watch such as a Garmin or Wahoo can also be an excellent way to keep track of your workouts, giving you a live feed of your heart rate and pace as well as other valuable metrics to enhance your training. 

Women certainly need to consider more when choosing what gear they need for running. This article will guide women on what they should have to make their running experience more comfortable. 

How to Pace a Marathon

A marathon, unlike shorter distance races, requires a more technical approach to pacing. Given the duration of a marathon, it is paramount that you set off at a sustainable pace and remember that a properly paced marathon will feel relatively easy until you approach the final 10-15 kilometres. 

A good marathon training plan will include workouts which develop your ability to run longer at race pace without getting tired. You can use the calculator below to calculate your approximate marathon race pace for these intervals.

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Heart Rate Training Zones

When training for a marathon, much of your training will be spent at a relatively low intensity. When training at these lower intensities, it is important to train based upon your own individual fitness levels. The best way to do this is by using training zones based on heart rate.

Training easy based on heart rate zones may have you training at slower paces than you might expect but this is perfectly normal. Training this way will allow you to build endurance without stressing your body more than it can handle.

Calculate your heart rate training zones with this calculator:

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Marathon Training Pace Zones

As mentioned above, heart rate-based training is going to be used predominantly throughout a good marathon training plan. But as the intensity of your training sessions increase, pace will become the better benchmark to guide your training. 

While heart rate is a better identifier of what’s happening in your body during training, during shorter and more intense intervals, your heart rate will lag by 60-120 seconds which renders it useless for reaching the optimal intensity. Pace gives you an instantaneous readout of how fast you are running. 

Use this calculator to identify your running paces in min/km and/or min/mile: 

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3:30 Marathon Pace

Running a 3:30 marathon will test your limits, requiring a strong pace in order to cover the 42.2 kilometres within a 3.5 hour window. To reach the finish line in time, a runner will need an average pace of at least 4:59 min/km or 8:01 min/mile. 

To achieve the fitness necessary to run that 4:59 kilometre pace for an entire marathon, you will need to be running at and above this pace during your training, building both your endurance, your toughness, and your top end speed. 

3:30 Marathon Benchmarks

A few key benchmarks to examine when determining if you are ready to target a 3:30 marathon will come from the shorter distance races. Results from 10k and half marathon races/runs will be big indicators of your possible marathon performance. 

Being able to run a sub-50 minute 10k is going to be the first big indicator if you're ready to do a 3:30 marathon. If you can't do a 5:00min/km pace in a 10k, then an additional 32.2 kilometres at this pace will be out of reach.

And then, if your half marathon time is not 1:42:00 or lower, 4:59/km marathon pace will likely not be sustainable for the full 42.2kms. 

3:30 Marathon Training Paces

Any good marathon training plan will be broken down into a few key running workouts per week. These will include an intense run, a steady run and a long run. Each of these will test you at paces faster, equal to, and below your goal pace of 4:59min/km. 

For shorter intervals in the intense run, you will be hitting paces in the mid to high 3min/km range for durations from 30 seconds up to 4 minutes. Pushing your top end speed and increasing the time which your body can sustain these maximal speeds is what will allow you to gain speed at all paces.

For steady intervals in the roughly 5 to 20 minute range, you will be training at your threshold speed which is roughly the pace range that you can hold for a 10k up to a half marathon. For those targeting a 3:30 marathon, these paces should fall in the high 3min/km to low 4min/km, around 3:50- 4:20/km. 

Lastly, for the long run, you will be spending time more focused on increasing your durability over the time that you will be running on race day. You'll be running, for the most part, below race pace, while also spending time building up durability at that 4:59/km target pace to give the body some feeling for the pace under fatigue. 

While these paces may seem daunting right now, they are absolutely necessary in order to achieve a 3:30 marathon result. A well-structured training plan is what you need to bridge the gap between your current fitness and your 3:30 finish time.

What to Eat When Training for a Marathon

Nutrition is truly overlooked by so many athletes, even though it can make or break any run training plan.

Simply put, if your body doesn’t have the fuel it needs, it won't allow you to be at your best in training or racing. Not only will you be unable to train to your potential, your ability to recover from and absorb the training will be greatly reduced if your nutrition is not ideal. 

Physiologists and nutritionists we've worked with believe that proper nutrition and hydration can generate the same race results with half the training. This article discusses what to eat before your runs, and this article explains what you should eat during running workouts and races in order to maximise your performance. 

Here are some of the biggest principles to know for a runner's nutrition plan:

1. Eat as little processed food as possible
2. Never under-fuel; it's just as dangerous as eating too much 
3. Try not to limit calories; healthy foods and good training will take care of weight management on their own
4. Always eat before and after workouts; fasted workouts may be popular on TikTok or Instagram, but it is the worst thing you can do when you're doing endurance sports like running!
5. Eat plenty of carbs before intense workouts to hit peak efforts in workouts
6. Eat low-blood sugar foods (protein and fat!) before easier workouts to make your body efficient at producing energy

Use the calculator below to understand how many calories you should be consuming for a given workout or race.

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Rest and Recovery

Arguably, the most important part of any training program is allowing your body to rest and absorb the training you have put it through. Rest comes in the form of the following:

• REST DAYS: endurance athletes should take at least two days a week of either complete rest or very low-intensity training
• REST WEEKS: our run training plans have a rest week scheduled every third or fourth week, where total training time is cut by roughly 40%, allowing the body to rest and get ready for the next several weeks
• RECOVERY RUNS: Low-intensity, short runs, are a great way to enhance the effectiveness of your training while not adding too much to your training load. We'll discuss this further in the article.

While you might want to train hard all the time, thinking it'll make you faster, just remember that Workouts + Rest = Progress. 

Tapering for a Marathon

In addition to the recovery weeks and rest days, it is important to properly reduce training volume in the final week or two ahead of race day. Reducing training by 50-60% will allow your body to flush out any residual fatigue and absorb all of the training you’ve put in over the past several weeks. 

Now, while the taper process is aimed at resting your body for the upcoming effort of race day this does not mean that you will not be putting in any effort in your training. Training during the taper will include shorter bursts of speed to ensure your body is primed for race pace efforts so that you don’t end up feeling flat when you get to the start line. 

Take the taper process seriously, resting and sleeping as much as possible during taper week. This study outlines the importance of the taper process and different strategies for resting leading up to your target race.

Marathon Training Plan Workouts for a 3.5 Hour Marathon

Out running training plans are expertly crafted by the coaches at Run Free Training who have a fantastic understanding of how to build training plans that are time efficient and enable runners to overcome the obstacles that many age group runners face in their training. The coaches are elite runners themselves who combine their experience and knowledge in the creation of effective run training plans that will help you achieve your running goals. 

3:30 Marathon Training Plan Workouts

Our 3:30 Marathon training plan has four days per week of running, one strength workout, a mobility workout, and maxes out at roughly nine hours of training per week. 

This plan is for experienced runners who are one of the following:

• Athletes who have very few limitations on their time availability
• Athletes who have an extensive background in exercise and training
• Experienced runners looking to finish as fast as they can possibly achieve 

Our Sub 3 marathon training plan features six workouts each week. These key weekly workouts are:

• One long run 
• One interval run
• One tempo run
• One easy Run
• One strength workout
• One mobility workout

We'll explain the high-level points about each of these workouts below.

The Long Run in a Marathon Training Plan

The most important run in a run training plan is the weekly long run; most runners do this workout on the weekend when they have more time available. The long run is low intensity, building up gradually to eventually reach between 3 and 4 hours for a marathon training plan. 

This run will build endurance and teach your body to produce the energy necessary to complete the distance of your race. You can learn all about the details of the long run in this article.

The Interval Run in Marathon Training

The second most important run in a run training plan is a weekly interval run, which we call the Intense Run. Most athletes do this run on a weekday. The interval run will build your top-end speed and is based on your run pace determined in the calculator above. 

You can learn all about how to execute an interval run and what to eat before and during the workout to get the most out of it in this article.

The Tempo Run in a Marathon Training Program

The weekly Tempo Run (which we call the Steady Run in the training plans in our training app) bridges the gap between the endurance you build in the long run and the speed you build in the interval run. It teaches you how to run fast without getting tired. 

Tempo runs have been proven to be a key component of a successful run training plan. You can learn all about tempo runs in this article.

Recovery Run in a Marathon Training Plan

When it comes to running, the words recovery and run may not always go hand in hand, and this is true to some extent. The purpose of the recovery run is not to provide recovery but to supplement your training in a way that doesn't impact the key sessions in your training week. 

Recovery runs will always be very short and at a low intensity, giving you the running stimulus without excess fatigue. These runs are also best performed on tired legs, as easy running on tired legs can have a big impact on fatigue resistance. The training plan below will have you perform an easy run the day after your long run to achieve this benefit.

For an in-depth understanding of the recovery run, this article will give you all the info you need about the purpose and planning of this workout.

Strength Training for Running a Marathon

Cross-training with strength workouts is critical for athletes who don't want to simply finish their race but actually want to finish feeling strong. Strength training for runners has been proven in study after study to improve race performances. 

Just one strength workout per week is plenty for runners to have a great race.

We believe so strongly in strength training that our app has 25 hours of guided strength workouts designed specifically for the needs and imbalances of endurance athletes. You can read all about strength training for runners here.

Mobility for Runners

Yoga for runners hasn't been shown to improve race day performance, but most athletes feel much better if they include some light stretching at least once per week. 

Our app has nearly 15 hours of guided mobility workouts that are based on Hatha and Yin yoga, which is slower and less intense than most yoga classes in a studio. You can read all about why we believe runners who have more time to spare, should include a mobility session in their training plan here.

Marathon Training Plan

Below is a marathon training plan designed to build running fitness and prepare you for your upcoming race. The plan will begin with a focus on developing baseline fitness with a reduced focus on intensity and a greater focus on strength and run durability. As the plan moves into its race preparation phase, you will spend more time at intensity as you dial in for race day. This plan will ensure you will reach your start line ready for the task ahead.

• Week 1: Fitness Testing & Zone Development. (3:55-4:15hrs)
•   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 30-40 Minutes: 
•     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: Adapt to New Training Zones. (4:40-5:50hrs)
•   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 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. 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  (65-75mins): 
•     Run easy in Zone 2 heart rate 
• Week 3: Build Endurance & Speed. (4:45-5:55hrs)
•   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  (70-80mins):
•     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: Recovery Week. (4:35-5:45hrs)
•   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  (65-75mins): 
•     Run easy in Zone 2 heart rate 
• Week 5: Build Baseline Endurance & Speed (5:05-6:15hrs)
•   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 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  (70-80mins):
•     Warm Up. 15 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 6: Build Baseline Endurance & Speed. (5:00-6:10hrs)
•   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  (70-80mins): 
•     Run easy in Zone 2 heart rate
• Week 7: Recovery Week. (4:20-5:20hrs)
•   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  (70-80mins): 
•     Easy running at Zone 2 heart rate
• Week 8: Begin Marathon Specific Training Block. (3:55-5:05hrs)
•   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  (60-70mins):     Run easy in Zone 2 heart rate 
• Week 9: Build Endurance & Speed. (4:20-5:30hrs)
•   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 12-16 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 200m at the fast end of 5k race pace with 1.5 minutes easy jogging recovery 
•     Cool Down. 10-20 Minutes: Easy jogging in zone 2 
•   Wednesday. Strength workout (25-35mins): 
•     Warm Up: 5-10 minutes 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. Repeat twice: 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 (35-45mins): 
•     Easy running at Zone 2 heart rate
•   Sunday. Long Run  (70-80mins): 
•     Run easy in Zone 2 heart rate
• Week 10: 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 11: 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 12: 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 13: 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 14: 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 15: 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 16: 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 17: 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 18: 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 19: Peak Marathon Training Week. (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 20: 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!!
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Wrap-Up

Now that you’ve achieved a 3:30 time, it may be time to reevaluate your goals and move on to your next challenge. Maybe you can dip your toes into the world of ultramarathon or take a crack at your first triathlon. No matter what your next challenge is, completing this marathon training plan will have built a large base of fitness that will carry over into your next challenge, whatever it may be.

If you're looking to set big personal goals, and you want the best for your body, check out our app with unlimited options for marathon training. You can choose a training plan setup that's personalized specifically for you, and will get you training as well as you could possibly imagine.

You're ready to take on that big challenge, and when you train with MOTTIV, you're ready for race day!

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