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Marathon runners

Marathon Training Schedule (target time 3:30)

To achieve a Marthon time near 3:30 you should already be be able to run a full Marathon and a fairly quick Half Marathon

Running a faster Marathon will have meant you will already have run a Marathon, ideally something close to our 4:30 target time Marathon schedule. Building on that training, you should be able to adapt our 3:30 target time to help you train for a faster finishing time.

16 week schedule for a 3:30 marathon

Week Mon Tue Wed Thu Fri Sat Sun
1 ER 30 SR 30 ER 30 SR 30 Rest ER 40 LR 60
2 ER 30 SR 30 ER 30 SR 40 Rest ER 50 LR 75
3 RR 30 TR 20 RR 20
CT 3 x 20		 SR 30 Rest KH 20 LR 90
4 RR 40
CT 3 x 20		 KH 30 RR 30 SR 40 Rest KH 25
STR 20		 LR 105
5 Rest KH 30 RR 20
CT 3 x 20		 FK 40
2 min hard
2 min easy		 Rest RR 30 LR 120
6 RR 30 TR 30 RR 20
CT 3 x 20		 Rest SR 40 KH 35 LR 130
7 Rest RR 40 CT 3 x 20 ER 60 Rest CT 30 x 20
STR 30		 ER 75
8 RR 30
CT 3 x 20		 TR 40 RR 30 INT 3 x 10 @ 10K pace - 5 min jog recovery Rest SR 40 LR 120
9 CT 3 x 20 TR 45 RR 30 Run 75 (inc 15 @ marathon pace) Rest INT 5 x 5 @ 10K pace - 5 min jog recovery LR 130
10 Rest RR 30
CT 3 x 20		 Run 90 (inc 20 @ half marathon pace) CT 3 x 20 Rest INT 3 x 10 @ 10K pace - 5 min job recovery LR 140
11 Rest RR 30
CT 2 x 20		 INT 4 x 5 @ 10K pace - 2 min jog recovery RR 30 Rest Jog 15 Race a Half Marathon
12 Rest RR 25 RR 35 INT 2 x 10 @ 10K pace - 5 min jog recovery Rest Jog 20 15 miles marathon pace + full STR
13 Rest RR 40 TR 40 RR 2-
CT 2 x 20		 Rest RR 30
STR 30		 LR 160 last 80 @ marathon pace + full STR
14 Rest RR 40 TR 30 CT 3 x 20 Rest INT 3 x 10 @ 10K pace - 5 min jog recovery LR 120 last 60 @ marathon pace + full STR
15 Rest RR 30 RR 30
CT 2 x 15		 TR 2 x 10 - 3 min jog recovery Rest INT 3 x 5 @ 10K pace - 2 min jog recovery LR 60 last 30 @ marathon pace + full STR
16 Rest RR 30 Rest RR 20 Rest RR 15 (inc 5 x 30 sec pick-ups) Race Day!

Key

SR - Steady Run
Run at around half marathon race pace (if you expected to run the half in 2 hours, then around 9 minute miles)
LR - Long Run
Run much slower than half marathon pace (if you expected to run the half in 2 hours, then not much quicker than 10 minute miles)
INT - Interval Session
Introduces variety, quality and hard work into your programme and should be progressive (sessions could be Fartlek, 800m reps, Magic Miles). See article 'Need For Speed'
RR - Recovery Run
An important component, let's you relax after hard sessions (both physically and mentally) and can also allow you to concentrate on stretching
CR - Cross-training
Cross-training can include swimming, cycling, yoga or, relatively easy to do, an 'at home' stretching session

all Training Schedules

Related

Running Advice
10K Training Schedule
Running Advice
Half Marathon Training Schedule
Running Advice
Marathon Training Schedule (target time 4:30)
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