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! |