Marathon Training Plan — Sub 3:30
Target race: October 2026. Current fitness: 1:42 half marathon. 16-week plan starting July.
Weekly Structure
| Day | Workout | Purpose |
|---|---|---|
| Mon | Rest or yoga | Recovery |
| Tue | Intervals (track) | VO2max |
| Wed | Easy run 8-10mi | Aerobic base |
| Thu | Tempo 6-8mi | Lactate threshold |
| Fri | Rest | Recovery |
| Sat | Easy run 5-6mi | Aerobic base |
| Sun | Long run 14-22mi | Endurance |
Phase Breakdown
Weeks 1-4: Base Building
- Weekly mileage: 35-42mi
- Long run: 14-16mi at conversational pace
- 1 tempo run at 7:45/mi pace
- All easy runs at 8:30-9:00/mi
Weeks 5-10: Build Phase
- Weekly mileage: 42-50mi
- Long run: 16-20mi with last 4-6 at goal pace (8:00/mi)
- Intervals: 6x800m at 6:45/mi with 400m jog recovery
- Tempo: 7mi at 7:30/mi
Weeks 11-13: Peak
- Weekly mileage: 48-55mi
- 22mi long run in week 11
- 20mi with 12 at goal pace in week 12
- Marathon pace workout: 14mi with 10 at race pace
Weeks 14-16: Taper
- Week 14: 40mi (reduce volume 25%)
- Week 15: 30mi (reduce 45%)
- Week 16: 20mi + race day
Nutrition Strategy
- Long runs >90min: gel every 45min starting at 45min
- Practice race nutrition on every long run
- Race day: 2 gels before, then every 5K from 10K onward
- Hydration: electrolyte drink every aid station
Key Workouts to Nail
- 20mi with 10 at pace — If you can do this, you can run 3:30
- 6x800 at 6:45 — Confirms VO2max fitness
- Dress rehearsal 14mi — Test shoes, nutrition, pacing