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
|
