Here is the RunRepublic.ie Sub 3 Hour Marathon Training Plan
| Endurance phase | Work on building your aerobic base with long runs and in introduction to speed training and fartlek sessions. |
| Strengthening phase | Maintain mileage base with further long runs, building on the fartlek sessions and adding in some hill work. |
| Sharpening phase | Faster speed work, final push with long runs. |
| Tapering phase | Lower mileage, rest and mental preparation |
|
WEEK |
MON |
TUES |
WEDS |
THURS |
FRI |
SAT |
SUN |
TOTAL |
|
1 |
5M easy | 5M steady | 6M slow | 4M slow | 4M easy (or rest) | 5M steady | 10M slow |
39M |
|
2 |
5M easy | 1M easy, 3M fast, 1M easy | 7M slow | 3x2M fast | 4M easy (or rest) | 6M steady | 12M slow |
47M |
|
3 |
5M easy | 6M steady | 7M slow | 3x2M fast | 4M easy (or rest) | 8M steady hilly run | 14M slow |
52M |
|
4 |
5M easy | 1M easy, 3M fast, 1M easy | 9M slow | 8x800m fast | 4M easy | 4M easy (or rest) | 10km race (sub 38mins) |
41M |
|
5 |
5M easy | 1M easy, 4M fast, 1M easy | 8M slow | 8M fartlek | 4M easy (or rest) | 6M steady | 16M slow |
53M |
|
6 |
5M easy | 7M steady | 9M slow | 12x400m fast | 4M easy (or rest) | 5M steady x-country or race | 18M slow |
54M |
|
7 |
5M easy | 8M steady | 10M slow | 12x200m hills | 4M easy (or rest) | 5M easy | 20M steady |
50M |
|
8 |
Rest | 1M easy, 3M fast, 1M easy | 11M slow | 12x60s fast | 4M easy (or rest) | 5M easy | 15M steady (or half marathon race) |
5M |
|
9 |
Rest | 10M steady | 9M slow | 16x200m fast | 4M easy (or rest) | 5M easy | 22M slow |
60M |
|
10 |
5M easy | 1M easy, 4M fast, 1M easy | 10M slow | 3x2M fast | 4M easy (or rest) | 3M easy | Half marathon (sub 1:23) |
50M |
|
11 |
5M easy | 12M steady | 7M slow | 8M fartlek | 4M easy (or rest) | 5M easy | 20M slow |
61M |
|
12 |
5M easy | 1M easy, 5M fast, 1M easy | 8M slow | 6x1M fast | 4M easy (or rest) | 5M easy | 22M slow |
60M |
|
13 |
5M easy | 1M easy, 3M fast, 1M easy | 7M slow | 8x800m fast | 4M easy (or rest) | 5M easy | 12M slow |
46M |
|
14 |
5M easy | 1M easy, 3M fast, 1M easy | 6M slow | 8x400m fast | 4M easy (or rest) | 5M easy | 12M slow |
44M |
|
15 |
5M easy | Rest | 4M slow | 8x400m fast | Rest | 2M easy | RACE DAY! |
42M |