Marathon Under 3 Hours Plan
The Sub-3 Hour Marathon Challenge
The Sub-3 Hour Marathon Challenge
The most demanding plan in the collection. For runners with a sub 3:15 marathon or sub 1:25 half. Target pace 4:15/km. Includes 6 weekly sessions with double quality sessions, long runs up to 35 km with race pace sections, and threshold interval blocks. Peak volume 80-100 km per week.
Monday: 52 min at easy pace | Tuesday: 15 min warm-up + 6 × 1000m at 3:55/km (90 sec rest) + 15 min cool-down | Wednesday: 45 min at easy pace | Thursday: 15 min warm-up + 25 min at 4:10/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 85 min progressive
| Day | Session |
|---|---|
| Monday | Easy run: 52 min at easy pace |
| Tuesday | Intervals: 15 min warm-up + 6 × 1000m at 3:55/km (90 sec rest) + 15 min cool-down |
| Wednesday | Easy run: 45 min at easy pace |
| Thursday | Tempo: 15 min warm-up + 25 min at 4:10/km + 10 min cool-down |
| Friday | Easy run: 40 min at easy pace |
| Sunday | Long run: 85 min progressive |
Monday: 54 min at easy pace | Tuesday: 15 min warm-up + 7 × 1000m at 3:55/km (90 sec rest) + 15 min cool-down | Wednesday: 45 min at easy pace | Thursday: 15 min warm-up + 30 min at 4:10/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 95 min progressive
| Day | Session |
|---|---|
| Monday | Easy run: 54 min at easy pace |
| Tuesday | Intervals: 15 min warm-up + 7 × 1000m at 3:55/km (90 sec rest) + 15 min cool-down |
| Wednesday | Easy run: 45 min at easy pace |
| Thursday | Tempo: 15 min warm-up + 30 min at 4:10/km + 10 min cool-down |
| Friday | Easy run: 40 min at easy pace |
| Sunday | Long run: 95 min progressive |
Monday: 56 min at easy pace | Tuesday: 15 min warm-up + 8 × 1000m at 3:55/km (90 sec rest) + 15 min cool-down | Wednesday: 45 min at easy pace | Thursday: 15 min warm-up + 35 min at 4:10/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 105 min progressive
| Day | Session |
|---|---|
| Monday | Easy run: 56 min at easy pace |
| Tuesday | Intervals: 15 min warm-up + 8 × 1000m at 3:55/km (90 sec rest) + 15 min cool-down |
| Wednesday | Easy run: 45 min at easy pace |
| Thursday | Tempo: 15 min warm-up + 35 min at 4:10/km + 10 min cool-down |
| Friday | Easy run: 40 min at easy pace |
| Sunday | Long run: 105 min progressive |
Monday: 40 min at easy pace | Tuesday: 15 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down | Wednesday: 40 min at easy pace | Thursday: 35 min at moderate pace | Friday: 30 min cycling or swimming | Sunday: 70 min at comfortable pace
| Day | Session |
|---|---|
| Monday | Easy run: 40 min at easy pace |
| Tuesday | Easy fartlek: 15 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down |
| Wednesday | Easy run: 40 min at easy pace |
| Thursday | Moderate run: 35 min at moderate pace |
| Friday | Active rest: 30 min cycling or swimming |
| Sunday | Long run: 70 min at comfortable pace |
Monday: 55 min at easy pace | Tuesday: 15 min warm-up + 5 × 1600m at 3:55/km (2.5 min rest) + 15 min cool-down | Wednesday: 45 min at easy pace | Thursday: 15 min warm-up + 35 min at 4:12/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 110 min with last 25 min at 4:20/km
| Day | Session |
|---|---|
| Monday | Easy run: 55 min at easy pace |
| Tuesday | Intervals: 15 min warm-up + 5 × 1600m at 3:55/km (2.5 min rest) + 15 min cool-down |
| Wednesday | Easy run: 45 min at easy pace |
| Thursday | Tempo: 15 min warm-up + 35 min at 4:12/km + 10 min cool-down |
| Friday | Easy run: 40 min at easy pace |
| Sunday | Long run: 110 min with last 25 min at 4:20/km |
Monday: 55 min at easy pace | Tuesday: 15 min warm-up + 5 × 1600m at 3:55/km (2.5 min rest) + 15 min cool-down | Wednesday: 45 min at easy pace | Thursday: 15 min warm-up + 40 min at 4:12/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 125 min with last 25 min at 4:20/km
| Day | Session |
|---|---|
| Monday | Easy run: 55 min at easy pace |
| Tuesday | Intervals: 15 min warm-up + 5 × 1600m at 3:55/km (2.5 min rest) + 15 min cool-down |
| Wednesday | Easy run: 45 min at easy pace |
| Thursday | Tempo: 15 min warm-up + 40 min at 4:12/km + 10 min cool-down |
| Friday | Easy run: 40 min at easy pace |
| Sunday | Long run: 125 min with last 25 min at 4:20/km |
Monday: 55 min at easy pace | Tuesday: 15 min warm-up + 4 × 2000m at 4:00/km (3 min rest) + 15 min cool-down | Wednesday: 45 min at easy pace | Thursday: 15 min warm-up + 45 min at 4:12/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 140 min with last 25 min at 4:20/km
| Day | Session |
|---|---|
| Monday | Easy run: 55 min at easy pace |
| Tuesday | Intervals: 15 min warm-up + 4 × 2000m at 4:00/km (3 min rest) + 15 min cool-down |
| Wednesday | Easy run: 45 min at easy pace |
| Thursday | Tempo: 15 min warm-up + 45 min at 4:12/km + 10 min cool-down |
| Friday | Easy run: 40 min at easy pace |
| Sunday | Long run: 140 min with last 25 min at 4:20/km |
Monday: 40 min at easy pace | Tuesday: 15 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down | Wednesday: 40 min at easy pace | Thursday: 35 min at moderate pace | Friday: 30 min cycling or swimming | Sunday: 70 min at comfortable pace
| Day | Session |
|---|---|
| Monday | Easy run: 40 min at easy pace |
| Tuesday | Easy fartlek: 15 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down |
| Wednesday | Easy run: 40 min at easy pace |
| Thursday | Moderate run: 35 min at moderate pace |
| Friday | Active rest: 30 min cycling or swimming |
| Sunday | Long run: 70 min at comfortable pace |
Monday: 55 min at easy pace | Tuesday: 15 min warm-up + 4 × 2000m at 4:00/km (3 min rest) + 15 min cool-down | Wednesday: 50 min at easy pace | Thursday: 15 min warm-up + 40 min at 4:12/km + 10 min cool-down | Friday: 45 min at easy pace | Sunday: 145 min with last 35 min at 4:18/km (approx. 26-27 km)
| Day | Session |
|---|---|
| Monday | Easy run: 55 min at easy pace |
| Tuesday | Intervals: 15 min warm-up + 4 × 2000m at 4:00/km (3 min rest) + 15 min cool-down |
| Wednesday | Easy run: 50 min at easy pace |
| Thursday | Tempo: 15 min warm-up + 40 min at 4:12/km + 10 min cool-down |
| Friday | Easy run: 45 min at easy pace |
| Sunday | Long run: 145 min with last 35 min at 4:18/km (approx. 26-27 km) |
Monday: 55 min at easy pace | Tuesday: 15 min warm-up + 4 × 2000m at 4:00/km (3 min rest) + 15 min cool-down | Wednesday: 50 min at easy pace | Thursday: 15 min warm-up + 45 min at 4:12/km + 10 min cool-down | Friday: 45 min at easy pace | Sunday: 160 min with last 35 min at 4:18/km (approx. 29-31 km)
| Day | Session |
|---|---|
| Monday | Easy run: 55 min at easy pace |
| Tuesday | Intervals: 15 min warm-up + 4 × 2000m at 4:00/km (3 min rest) + 15 min cool-down |
| Wednesday | Easy run: 50 min at easy pace |
| Thursday | Tempo: 15 min warm-up + 45 min at 4:12/km + 10 min cool-down |
| Friday | Easy run: 45 min at easy pace |
| Sunday | Long run: 160 min with last 35 min at 4:18/km (approx. 29-31 km) |
Monday: 55 min at easy pace | Tuesday: 15 min warm-up + 3 × 3000m at 4:00/km (3 min rest) + 15 min cool-down | Wednesday: 50 min at easy pace | Thursday: 15 min warm-up + 50 min at 4:12/km + 10 min cool-down | Friday: 45 min at easy pace | Sunday: 175 min with last 35 min at 4:18/km (approx. 33-35 km)
| Day | Session |
|---|---|
| Monday | Easy run: 55 min at easy pace |
| Tuesday | Intervals: 15 min warm-up + 3 × 3000m at 4:00/km (3 min rest) + 15 min cool-down |
| Wednesday | Easy run: 50 min at easy pace |
| Thursday | Tempo: 15 min warm-up + 50 min at 4:12/km + 10 min cool-down |
| Friday | Easy run: 45 min at easy pace |
| Sunday | Long run: 175 min with last 35 min at 4:18/km (approx. 33-35 km) |
Monday: 40 min at easy pace | Tuesday: 15 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down | Wednesday: 40 min at easy pace | Thursday: 35 min at moderate pace | Friday: 30 min cycling or swimming | Sunday: 70 min at comfortable pace
| Day | Session |
|---|---|
| Monday | Easy run: 40 min at easy pace |
| Tuesday | Easy fartlek: 15 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down |
| Wednesday | Easy run: 40 min at easy pace |
| Thursday | Moderate run: 35 min at moderate pace |
| Friday | Active rest: 30 min cycling or swimming |
| Sunday | Long run: 70 min at comfortable pace |
Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 8 × 800m at 3:50/km (90 sec rest) + 10 min cool-down | Wednesday: 40 min at easy pace | Thursday: 15 min warm-up + 30 min at 4:15/km + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 120 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 50 min at easy pace |
| Tuesday | Intervals: 15 min warm-up + 8 × 800m at 3:50/km (90 sec rest) + 10 min cool-down |
| Wednesday | Easy run: 40 min at easy pace |
| Thursday | Tempo: 15 min warm-up + 30 min at 4:15/km + 10 min cool-down |
| Friday | Easy run: 35 min at easy pace |
| Sunday | Long run: 120 min at easy pace |
Monday: 45 min at easy pace | Tuesday: 15 min warm-up + 6 × 800m at 3:50/km (90 sec rest) + 10 min cool-down | Wednesday: 35 min at easy pace | Thursday: 15 min warm-up + 25 min at 4:15/km + 10 min cool-down | Friday: 30 min at easy pace | Sunday: 100 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 45 min at easy pace |
| Tuesday | Intervals: 15 min warm-up + 6 × 800m at 3:50/km (90 sec rest) + 10 min cool-down |
| Wednesday | Easy run: 35 min at easy pace |
| Thursday | Tempo: 15 min warm-up + 25 min at 4:15/km + 10 min cool-down |
| Friday | Easy run: 30 min at easy pace |
| Sunday | Long run: 100 min at easy pace |
Monday: 40 min at easy pace | Tuesday: 15 min warm-up + 4 × 800m at 3:50/km (90 sec rest) + 10 min cool-down | Wednesday: 30 min at easy pace | Thursday: 30 min moderate with 4 strides | Friday: 25 min at easy pace | Sunday: 80 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 40 min at easy pace |
| Tuesday | Intervals: 15 min warm-up + 4 × 800m at 3:50/km (90 sec rest) + 10 min cool-down |
| Wednesday | Easy run: 30 min at easy pace |
| Thursday | Moderate run: 30 min moderate with 4 strides |
| Friday | Easy run: 25 min at easy pace |
| Sunday | Long run: 80 min at easy pace |
Monday: 40 min at easy pace | Tuesday: 15 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down | Wednesday: 40 min at easy pace | Thursday: 35 min at moderate pace | Friday: 30 min cycling or swimming | Sunday: 70 min at comfortable pace
| Day | Session |
|---|---|
| Monday | Easy run: 40 min at easy pace |
| Tuesday | Easy fartlek: 15 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down |
| Wednesday | Easy run: 40 min at easy pace |
| Thursday | Moderate run: 35 min at moderate pace |
| Friday | Active rest: 30 min cycling or swimming |
| Sunday | Long run: 70 min at comfortable pace |
Monday: 30 min at easy pace | Tuesday: 15 min easy + 5 × 200m at race pace + 10 min cool-down | Wednesday: 25 min at easy pace | Thursday: 20 min walking | Friday: Full rest | Sunday: 40 min at easy pace
| Day | Session |
|---|---|
| Monday | Easy run: 30 min at easy pace |
| Tuesday | Activation: 15 min easy + 5 × 200m at race pace + 10 min cool-down |
| Wednesday | Easy run: 25 min at easy pace |
| Thursday | Active rest: 20 min walking |
| Friday | Rest: Full rest |
| Sunday | Long run: 40 min at easy pace |
Monday: 20 min at easy pace | Tuesday: 15 min easy + 3 × 200m at race pace + 10 min cool-down | Wednesday: Full rest | Thursday: 15 min very easy jog | Friday: Full rest. Carb loading | Sunday: Goal: sub 3:00. Start at 4:15/km, negative split. Go for it!
| Day | Session |
|---|---|
| Monday | Easy run: 20 min at easy pace |
| Tuesday | Activation: 15 min easy + 3 × 200m at race pace + 10 min cool-down |
| Wednesday | Rest: Full rest |
| Thursday | Easy jog: 15 min very easy jog |
| Friday | Rest: Full rest. Carb loading |
| Sunday | Marathon Day!: Goal: sub 3:00. Start at 4:15/km, negative split. Go for it! |
Sub 3:15 marathon or sub 1:25 half marathon minimum.
Between 80 and 100 km during peak weeks.
Yes, for sub 3 every second counts. Carbon plates save 1-4%.
Proper nutrition, controlled pace and long run training with pace work.
6 days is ideal, but if you reduce, drop one of the easy runs.