Marathon Training Plan (Sub 3 Hour 30 Minutes (Men) Sub 3:50 (Women)


This plan assumes that you are in good physical health, if you have any doubts check with your Doctor before commencing any training program.

This 16 week plan is aimed at experienced runners who are running 4-5 times per week and are looking to complete a Marathon under 3 Hours 30 minutes. It is a perfect fit for those who can’t or don’t want to do excessive mileage.

Typical week 1 day off, 6 Run.

Total weekly training time: 5:50-7:30 hours

Longest workout: 3 hours


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