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Sub 3:30 Hour Marathon Training Plan

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Sub 3:30 Hour Marathon Training Plan

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

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

WEEK
MON
TUES
WEDS
THURS
FRI
SAT
SUN
TOTAL
1
4M easy 3M steady 5M slow 4M slow with a few gentle strides Rest 5M easy 9M slow
30M
2
4M easy 1M easy, 2M fast, 1M easy 6M slow 3×1.5M fast Rest 5M easy 11M slow
36M
3
4M easy 4M steady 7M slow 4x1M fast Rest 5M easy 13M slow
39M
4
4M easy 1M easy, 3M fast, 1M easy 8M slow 6x800m fast Rest 5M easy 10km race (sub 43mins)
34M
5
Rest 5M steady 6M slow 7M fartlek Rest 5M easy 15M slow
38M
6
4M easy 1M easy, 4M fast, 1M easy 7M slow 10x400m fast Rest 5M easy 18M slow
45M
7
4M easy 7M steady 8M slow 12x200m hills Rest 5M easy 20M slow
48M
8
Rest 1M easy, 3M fast, 1M easy 9M slow 12x60s fast Rest 5M easy 15M steady (or half marathon race)
38M
9
Rest 9M steady 8M slow 15x200m fast Rest 5M easy 20M slow
48M
10
4M easy 1M easy, 3M fast, 1M easy 9M slow 4×1.5M Rest 3M easy Half marathon (sub 1:37)
43M
11
Rest 11M steady 6M slow 8M fartlek Rest 5M easy 20M slow
51M
12
4M easy 1M easy, 4M fast, 1M easy 7M slow 5x1M fast Rest 5M easy 22M slow
52M
13
Rest 10M steady 6M slow 7x800m fast Rest 5M easy 18M slow
46M
14
4M easy 1M easy, 3M fast, 1M easy 5M slow 12x200m hills Rest 5M easy 12M slow
35M
15
Rest Rest 4M slow 8x400m fast Rest 2M easy RACE DAY!
36M

 

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Paddy is the founder of Run Republic. Paddy has run 14 marathons and 1 ultramarathon to date.

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Marathon // Europe // Germany // October

10/11/2020 // Munich, Germany // $91.00

ABOUT GENERALI MÜNCHEN MARATHON

The cityscape of the home of Munich Marathon is characterized by centuries-old buildings and numerous museums. The Bavarian capital is known for the annual Oktoberfest and it’s sportiness. In the old town on the central Marienplatz there are landmarks such as the neo-Gothic New Town Hall, whose popular carillon plays melodies and stories from the 16th century.

The city of München Marathon is a natural habitat of Mediterranean-style street cafes, highbrow art and high-tech industry, Germany’s unofficial southern capital is a flourishing success story that revels in its own contradictions. If you’re looking for Alpine clichés, they’re all here, but the Bavarian metropolis has many an unexpected sides to be discovered.

With that being said, the Munich Marathon is the place to be!!

Whoever has competed in one of the editions of München Marathon knows that tingling sensation. The concentration and tension of the runners is tangible; only subsiding when the starter’s pistol finally sounds and your sightseeing tour through Munich starts right away.

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