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

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