Marathon Under 3:30 Plan

Overview

For experienced runners aiming to break 3:30 in the marathon (4:58/km pace). Requires a base of 50-60 km per week and a previous sub 3:50 marathon or sub 1:40 half. Includes threshold sessions, long intervals and runs up to 35 km with race pace sections.

Prerequisites:

Previous running experience
Proper running shoes
Medical clearance if over 40 or pre-existing conditions
Having completed at least one race of the shorter distance

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Duration

18 weeks

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Days/week

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Level

Advanced

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Distance

Maratón

Training Plan Week by Week

Week 1 — General base ▼

Monday: 42 min at easy pace | Tuesday: 15 min warm-up + 5 × 1000m at 4:40/km (2 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 20 min at 4:50/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 80 min at easy pace

Day	Session
Monday	Easy run: 42 min at easy pace
Tuesday	Intervals: 15 min warm-up + 5 × 1000m at 4:40/km (2 min rest) + 10 min cool-down
Thursday	Tempo: 15 min warm-up + 20 min at 4:50/km + 10 min cool-down
Friday	Easy run: 40 min at easy pace
Sunday	Long run: 80 min at easy pace

Week 2 — Increase volume ▼

Monday: 44 min at easy pace | Tuesday: 15 min warm-up + 6 × 1000m at 4:40/km (2 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 25 min at 4:50/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 90 min at easy pace

Day	Session
Monday	Easy run: 44 min at easy pace
Tuesday	Intervals: 15 min warm-up + 6 × 1000m at 4:40/km (2 min rest) + 10 min cool-down
Thursday	Tempo: 15 min warm-up + 25 min at 4:50/km + 10 min cool-down
Friday	Easy run: 40 min at easy pace
Sunday	Long run: 90 min at easy pace

Week 3 — Threshold ▼

Monday: 46 min at easy pace | Tuesday: 15 min warm-up + 7 × 1200m at 4:30/km (2 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 30 min at 4:50/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 100 min at easy pace

Day	Session
Monday	Easy run: 46 min at easy pace
Tuesday	Intervals: 15 min warm-up + 7 × 1200m at 4:30/km (2 min rest) + 10 min cool-down
Thursday	Tempo: 15 min warm-up + 30 min at 4:50/km + 10 min cool-down
Friday	Easy run: 40 min at easy pace
Sunday	Long run: 100 min at easy pace

Week 4 — Recovery week ▼

Monday: 35 min at easy pace | Tuesday: 15 min warm-up + 6 × (1 min fast / 2 min easy) + 10 min cool-down | Thursday: 35 min at easy pace | Friday: 30 min easy cycling | Sunday: 70 min at comfortable pace

Day	Session
Monday	Easy run: 35 min at easy pace
Tuesday	Easy fartlek: 15 min warm-up + 6 × (1 min fast / 2 min easy) + 10 min cool-down
Thursday	Easy run: 35 min at easy pace
Friday	Active rest: 30 min easy cycling
Sunday	Long run: 70 min at comfortable pace

Week 5 — Specific phase ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 5 × 1200m at 4:35/km (2 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 35 min at 4:50/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 105 min progressive with last 20 min at 5:10/km (approx. 18-19 km)

Day	Session
Monday	Easy run: 50 min at easy pace
Tuesday	Intervals: 15 min warm-up + 5 × 1200m at 4:35/km (2 min rest) + 10 min cool-down
Thursday	Tempo: 15 min warm-up + 35 min at 4:50/km + 10 min cool-down
Friday	Easy run: 40 min at easy pace
Sunday	Long run: 105 min progressive with last 20 min at 5:10/km (approx. 18-19 km)

Week 6 — Paced long run ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 5 × 1200m at 4:35/km (2 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 37 min at 4:50/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 120 min progressive with last 20 min at 5:10/km (approx. 20-22 km)

Day	Session
Monday	Easy run: 50 min at easy pace
Tuesday	Intervals: 15 min warm-up + 5 × 1200m at 4:35/km (2 min rest) + 10 min cool-down
Thursday	Tempo: 15 min warm-up + 37 min at 4:50/km + 10 min cool-down
Friday	Easy run: 40 min at easy pace
Sunday	Long run: 120 min progressive with last 20 min at 5:10/km (approx. 20-22 km)

Week 7 — Long run peak ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 4 × 2000m at 4:35/km (3 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 39 min at 4:50/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 130 min progressive with last 20 min at 5:10/km (approx. 23-24 km)

Day	Session
Monday	Easy run: 50 min at easy pace
Tuesday	Intervals: 15 min warm-up + 4 × 2000m at 4:35/km (3 min rest) + 10 min cool-down
Thursday	Tempo: 15 min warm-up + 39 min at 4:50/km + 10 min cool-down
Friday	Easy run: 40 min at easy pace
Sunday	Long run: 130 min progressive with last 20 min at 5:10/km (approx. 23-24 km)

Week 8 — Recovery week ▼

Day	Session
Monday	Easy run: 35 min at easy pace
Tuesday	Easy fartlek: 15 min warm-up + 6 × (1 min fast / 2 min easy) + 10 min cool-down
Thursday	Easy run: 35 min at easy pace
Friday	Active rest: 30 min easy cycling
Sunday	Long run: 70 min at comfortable pace

Week 9 — Increase peak ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 5 × 1600m at 4:40/km (2.5 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 35 min at 4:52/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 140 min with last 30 min at 5:00/km (approx. 25-26 km)

Day	Session
Monday	Easy run: 50 min at easy pace
Tuesday	Intervals: 15 min warm-up + 5 × 1600m at 4:40/km (2.5 min rest) + 10 min cool-down
Thursday	Tempo: 15 min warm-up + 35 min at 4:52/km + 10 min cool-down
Friday	Easy run: 40 min at easy pace
Sunday	Long run: 140 min with last 30 min at 5:00/km (approx. 25-26 km)

Week 10 — Maximum long run ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 5 × 1600m at 4:40/km (2.5 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 40 min at 4:52/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 155 min with last 30 min at 5:00/km (approx. 28-30 km)

Day	Session
Monday	Easy run: 50 min at easy pace
Tuesday	Intervals: 15 min warm-up + 5 × 1600m at 4:40/km (2.5 min rest) + 10 min cool-down
Thursday	Tempo: 15 min warm-up + 40 min at 4:52/km + 10 min cool-down
Friday	Easy run: 40 min at easy pace
Sunday	Long run: 155 min with last 30 min at 5:00/km (approx. 28-30 km)

Week 11 — Key session ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 3 × 3000m at 4:40/km (3 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 45 min at 4:52/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 170 min with last 30 min at 5:00/km (approx. 32-35 km)

Day	Session
Monday	Easy run: 50 min at easy pace
Tuesday	Intervals: 15 min warm-up + 3 × 3000m at 4:40/km (3 min rest) + 10 min cool-down
Thursday	Tempo: 15 min warm-up + 45 min at 4:52/km + 10 min cool-down
Friday	Easy run: 40 min at easy pace
Sunday	Long run: 170 min with last 30 min at 5:00/km (approx. 32-35 km)

Week 12 — Recovery week ▼

Day	Session
Monday	Easy run: 35 min at easy pace
Tuesday	Easy fartlek: 15 min warm-up + 6 × (1 min fast / 2 min easy) + 10 min cool-down
Thursday	Easy run: 35 min at easy pace
Friday	Active rest: 30 min easy cycling
Sunday	Long run: 70 min at comfortable pace

Week 13 — Last hard long run ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 7 × 1000m at 4:40/km (2 min rest) + 10 min cool-down | Thursday: 35 min at moderate pace | 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 + 7 × 1000m at 4:40/km (2 min rest) + 10 min cool-down
Thursday	Moderate run: 35 min at moderate pace
Friday	Easy run: 35 min at easy pace
Sunday	Long run: 120 min at easy pace

Week 14 — Start taper ▼

Monday: 45 min at easy pace | Tuesday: 15 min warm-up + 5 × 1000m at 4:40/km (2 min rest) + 10 min cool-down | Thursday: 30 min at moderate pace | 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 + 5 × 1000m at 4:40/km (2 min rest) + 10 min cool-down
Thursday	Moderate run: 30 min at moderate pace
Friday	Easy run: 30 min at easy pace
Sunday	Long run: 100 min at easy pace

Week 15 — Volume reduction ▼

Monday: 40 min at easy pace | Tuesday: 15 min easy + 5 × 400m at race pace + 10 min cool-down | Thursday: 25 min at moderate pace | Friday: 25 min at easy pace | Sunday: 80 min at easy pace

Day	Session
Monday	Easy run: 40 min at easy pace
Tuesday	Activation: 15 min easy + 5 × 400m at race pace + 10 min cool-down
Thursday	Moderate run: 25 min at moderate pace
Friday	Easy run: 25 min at easy pace
Sunday	Long run: 80 min at easy pace

Week 16 — Recovery week ▼

Day	Session
Monday	Easy run: 35 min at easy pace
Tuesday	Easy fartlek: 15 min warm-up + 6 × (1 min fast / 2 min easy) + 10 min cool-down
Thursday	Easy run: 35 min at easy pace
Friday	Active rest: 30 min easy cycling
Sunday	Long run: 70 min at comfortable pace

Week 17 — Taper ▼

Monday: 30 min at easy pace | Tuesday: 15 min easy + 4 × 200m at race pace + 10 min cool-down | Thursday: 20 min at easy pace | Friday: Full rest | Sunday: 50 min at easy pace

Day	Session
Monday	Easy run: 30 min at easy pace
Tuesday	Activation: 15 min easy + 4 × 200m at race pace + 10 min cool-down
Thursday	Easy run: 20 min at easy pace
Friday	Rest: Full rest
Sunday	Long run: 50 min at easy pace

Week 18 — Race week ▼

Monday: 20 min at easy pace | Wednesday: 15 min easy + 3 × 200m at race pace + 10 min cool-down | Friday: Full rest. Carb loading | Saturday: 15 min very easy jog + stretching | Sunday: Goal: sub 3:30. Start at 5:00/km, negative split ideal

Day	Session
Monday	Easy run: 20 min at easy pace
Wednesday	Activation: 15 min easy + 3 × 200m at race pace + 10 min cool-down
Friday	Rest: Full rest. Carb loading
Saturday	Easy jog: 15 min very easy jog + stretching
Sunday	Marathon Day!: Goal: sub 3:30. Start at 5:00/km, negative split ideal

Tips

💡 Long runs with race pace sections are the key session of this plan

💡 Mind post-workout nutrition: protein + carbs within 30 min after

💡 Don't run intervals too fast: marathon pace is trained during tempos

💡 Consider using carbon plate shoes for race day

FAQ

What previous time do I need?

A sub 3:50 marathon or sub 1:40 half marathon.

How many weekly km?

Between 55 and 75 km during peak weeks.

Why 18 weeks and not 16?

The extra 2 weeks allow better adaptation and more progressive taper.

How many gels for sub 3:30?

Between 4 and 6, every 30-40 minutes from km 5.

Should I use a pacer?

Highly recommended if the race offers it. Lets you focus on running.

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Marathon Under 3:30 Plan

Overview

Training Plan Week by Week

Tips

FAQ

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