Going under three and a half hours for the marathon is a good standard for a club runner and means increasing your pace to average around 8 minute miles. This is a introduction to the type and level of training required as well as the required starting level of fitness to run a 3 hour marathon.

 

Please note - This schedule is only of benefit to experienced runners! It’s pointless to use this schedule unless you have the appropriate running base to start with.

Weeks 1 to 4

Week 1

Monday - 5 miles easy

Tuesday - 6 miles steady

Wednesday - 1 mile warm up, 10 x 1 min fast, 2 mins jog recovery, 5 mins warm down.

Thursday - 6 mile steady

Friday - Rest

Saturday - 3 miles fast race timed.

Sunday - 12 mile endurance run

Week 2

Monday - 5 miles easy

Tuesday - 6 miles steady

Wednesday - Warm up, 4 x 3 mins fast, 2 mins slow, 10 mins jog recovery.

Thursday - 5 mile easy

Friday - Rest

Saturday - 5 mile easy

Sunday - 12 mile steady

Week 3

Monday - 5 mile easy

Tuesday - 6 miles steady

Wednesday - 0 mins jog, 8 x 40 secs uphill, jog down recovery then10 mins jog.

Thursday - 5 mile easy

Friday - Rest

Saturday - 2-3 mile easy

Sunday - 13 mile training run or 10k race

Week 4

Monday - 5 mile easy

Tuesday - Warm up, 3 x 4 mins fast, 2mins slow, 10 mins jog recovery.

Wednesday - 5 mile easy

Thursday - 1 mile warm up, 8 x1 min fast, 2 mins jog ,10 mins warm down.

Friday - Rest

Saturday - 6 mile steady

Sunday - 14 miles steady

Weeks 5 to 8

Week 5

Monday - 5 miles easy

Tuesday - Warm up, 3 x 1 mile fast, 4 mins rest, warm down

Wednesday - 6 miles steady

Thursday - 10 mins jog, then 8 x 40 secs uphill, jog down, then 10 mins jog

Friday - Rest

Saturday - 5 miles easy

Sunday - 15 miles brisk

Week 6

Monday - 5 miles easy off road

Tuesday - 3 x 10 mins at half-marathon pace, with 4-min recoveries

Wednesday - 4 miles easy

Thursday - 6 miles steady

Friday - Rest

Saturday - 3 miles easy

Sunday - 10k race - Aim for 44mins or 16 miles easy training run

Week 7

Monday - 4 miles easy off road

Tuesday - 6 miles, inc. 6 x 1min effort

Wednesday - Warm up, then 4 x 1mile timed, with 4-min recoveries

Thursday - 6 miles steady

Friday - Rest or 3 miles easy

Saturday - 5 miles easy, inc. 6x100m strides

Sunday - 10 mile race - Aim for 1:12

Week 8

Monday - 5 miles easy, off-road

Tuesday - 6 mile fartlek, inc. efforts of 100-250m

Wednesday - Warm up, then 10 x 40 secs uphill, jog back down recovery

Thursday - Warm up, then 10 x 40 secs uphill, jog back down recovery

Friday - Rest

Saturday - Warm up, then 3-4miles brisk

Sunday - 18 miles training run - Aim for 2:40

Weeks 9 to 12

Week 9

Monday - 5 miles very easy, off-road

Tuesday - 5 miles easy, inc. a few strides

Wednesday - 8 miles steady

Thursday - 6 mile fartlek, inc. 8 x 30 secs fast, 60 secs slow

Friday - Rest or 3 mile jog

Saturday - 2 miles easy, then 2 miles brisk, then 2 miles easy

Sunday - Race 10 miles or half-marathon - Aim for 1:10 / 1:38

Week 10

Monday - 5 miles very easy, off-road

Tuesday - 5 miles easy, inc. a few strides

Wednesday - 8 miles steady

Thursday - 6 mile fartlek, doing 30 secs bursts, 60 secs slow

Friday - Rest

Saturday - 5 miles steady, inc. a few strides

Sunday - Race half-marathon - Aim for 1:36 or 18 miles easy training run

Week 11

Monday - 5 miles easy, off-road

Tuesday - 6 miles steady

Wednesday - 7 mile fartlek, inc. 10 x1 min fast

Thursday - 8 miles, inc. 2 x 3 miles at marathon pace

Friday - 3 miles jog

Saturday - Rest

Sunday - 20 miles endurance run, start slowly, take drinks - Aim for 2:55

Week 12

Monday - Rest

Tuesday - 7- 8 miles steady

Wednesday - Warm up, then 6 x 3 mins efforts, with 2-min recoveries

Thursday - 6 miles easy

Friday - Rest

Saturday - Warm up, then 5 miles at marathon pace, then warm down

Sunday - Race 6 -10 miles or 10-12 miles steady training run

Weeks 13 to 14

The last two weeks! Most of the hard work has been done by now. Stick to the schedule but listen to your body. Staying injury free is key.

Week 13

Monday - 5 miles easy

Tuesday - 6 miles steady

Wednesday - 6 mile fartlek, inc. 10 x 1min fast

Thursday - 5 miles easy

Friday - Rest

Saturday - Warm up, then 3 miles at marathon pace, then warm down

Sunday - 10 miles steady training run

Week 14

Monday - Rest

Tuesday - 30 mins steady, inc. 6 x 1min fast

Wednesday - 20 mins easy

Thursday - 10 mins jog, then 1mile at race pace, then 5 mins jog

Friday - Rest

Saturday - Rest or a few strides

Sunday - RACE DAY

 

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