Pay attention to your muscular tension as you are running too. Work out what pace to do each of your runs at using our .css-1hr08dr{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#59E7ED;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1hr08dr:hover{color:#595959;text-decoration-color:border-link-body-hover;}training pace calculator - just tell us a recent run time and we'll do the rest. Youre looking to find quality, whole foods to eat doing your best to avoid overly processed foods (which yes, also include those super tasty double chocolate meal replacement bars). We provide detailed race information for half marathons, 20 mile races I do recommend adding in strides into your training routine twice per week. When the temperature rises above 60 F: runners should slow down by 30 seconds. The athlete will have a hard time sustaining pace unless he or she is instructed to do so. A training plan has to focus on training at and far below 3 30 marathon pace. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. The focus here is to improve the body's lactate tolerance. Again we want to teach the body to clear lactic acid faster than it is building up. Athletes seeking a time this fast are going to have to go above and beyond to get it. The sport gave a lot to me and I aim to give back as well. For WebActively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. You should expect to do these longer runs at the slower range of your easy pace. A weekly plan should look like this: Monday: Rest Tuesday: Speed run Also, to burn fat at slower speeds. Running shoes: Use these shoes only for running and avoid keeping them on for running errands. This translates to covering 7.49 miles or 12.05km each hour. The problem with taper is more psychological than it is physical. To run a marathon in 3.5 hours, you need to maintain an 8:00 pace for 26.2 miles. On the other days, you can work on low intensity exercise such as yoga or Pilates and, most importantly, rest your legs to allow them to fully recover. WebAnd the marathon training journey is the ultimate running experience. Sub 3 Ingredient #1: Competitive Mileage Levels. A sub 3:30 marathon is no joke. You can feel great for the first 10, 15, or even 20 miles. WebThis 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who Senior The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low. Run #1 TR: 2 miles easy pace for warm-up, 2 miles at tempo pace, 1-mile cooldown (advanced runners: 34 miles at tempo) Run #2 IR: 10-minute warm-up, 5 x 800m at 10K pace with 90-second recovery in between, 10-minute cooldown. Thats why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace. Web5. Marathon pace This is the pace that you hope to maintain in the race. Copyright This translates to covering 5.52 miles or 8.88km each hour. These workouts are a bit faster and designed to work on your overall speed.There is no such thing as a sure thing when it comes to training. DL light / FS 2-4-6-3-2 min DL fast, in between 2 min trot / 15 min slowing down. The free PureGym 20 week marathon training plan. "Often, hills Hearst Magazine Media, Inc. All Rights Reserved. You need to be drinking so that you don't become dehydrated. Saturday. EASY/RECOVERY: NOSE BREATHING. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. While most runners are typically training between 20 35 miles per week, youll need to step up your game. Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. How To Train For a Half Marathon (Article). Easier running, which is essential too, will help you to build your endurance. It is important to say that a training plan is a general guide to what mileage and workouts you should be achieving each week. In addition to this, there are a few prerequisites I would recommend before attempting this training. On the other days, you can work on low intensity exercise such as yoga or Pilates and, most importantly, rest your legs to allow them to fully recover. WebPlan Description. WebHere are the 7 Finishing Time Goal Marathon Training Plans that I currently offer: Break 5 Hours in the Marathon 16 Week Training Plan. Choose any 4 days of the week that works with your schedule. A 3:30 hour marathon is approximately 8:00 per mile. Thanks for all your help. all-about-marathon-training.com. To avoid these being lost in the internet ether, I quickly located copies and rehost them here for people like me that want a solid reference guide for their marathon training plans . For these workouts, we will be focusing on half-marathon pace to help improve your speed and running economy. A sub 45 minute 10k is 7:15 mile pace (4:30 kilometer pace). There will also be some workouts on the down weeks where we focus on critical velocity (CV) pace. If you have run close to 3:30 before or ran around 1:38-1:44 for the half marathon distance then this plan is perfect for you. Head over to our marathon training plan database for full access to all plans. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. The key difference between those that run the marathon under 3:30 and those that don't is tenacity. Aerobic runs involve running at a pace thats 30 to 45 seconds faster than your easy pace. Try to actually run slow during these runs. Adapted from Hal Higdon training plans. Make sure you are focusing on mental training as well. This translates to covering 4.37 miles or 7.03km each hour. In addition, strides are too short to build up any major lactic acid. It is. That said, youll also see some of the best fitness gains in this phase, building up the resilience and confidence you need to attack the toughest phase of them all, Peak. There is a workout on Wednesday of each week so we want to make sure we are recovering before and after the workout to get the most out of it. 3. The splits will come as you get in better shape. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. WebOur Ultramarathon Training Plan library is sorted by race distance ( 50k, 50 miles, 100k, 100 miles ), and goals ( Just Finish, Improver, Compete) so we have training plans to cover every base. WebSeptember 3, 2021 / ASICS Australia. The new and improved Sub 3-Hour 30-Minutes Marathon Training Plan with specific strength training is designed for runners who want to run inside 3:30 in their next marathon. It should also show you what not do to so you don't have to continue to make the same mistakes other marathoners make. On race day, this is the pace youll want to make sure you are hitting. Details. In addition, to not feel tired and lethargic going into your race. The plan combines: Speed runs. "Hills are a great place to begin training, as they support the development of leg strength and benefit biomechanics by encouraging the use of the posterior chain ," explains Stowe. You will hear from me very soon., I did it!!! This means your first half and second half are at the same pace. Tempo Run easy for one mile to warm up. For this plan, the long run will be one of your two weekly workouts. Slow runs make you used to the longer distance. It really was the key component that got me across the finish line. So, we continue to remind the legs of what we are training them to do only a few days out from the main marathon. Additionally, long runs go up to 18-20 miles. You will also run three long runs of 20 miles in a program lasting 24 weeks. Thu 1M jog, then 3M (23 mins) tempo, then 1M jog. For a sub 4.15 for the marathon you have to go under an average a pace of 9:43 minutes/miles or 6:02 minutes/km. : 16 weeks // 4 months. Enter your email, and Ill send you this free training plan now, in PDF and Google Sheets formats (completely customizable), in both miles and kilometers. Aim for a sub-43:00 10K. A 3:30 hour marathon is approximately 8:00 per mile. For an average marathon training plan, its usually 16 to 20 weeks long. Ive had some gels that gag me or dont sit well on my stomach. The marathon can be tricky to run correctly. and full distance LEARN MORE. WebAny good sub 3:30 hour marathon training plan will contain a variety of different types of training runs, to impact several different aspects of your running fitness. Again, you are not going to be handed a 3:29.59 marathon. PureGym Personal Trainer and Triclub Run Coach, Ian Scarrott, has created a comprehensive 20 week training plan to get you marathon ready. What does a sub 3:30 marathon training plan look like? The B.A.A. Run easy for a mile to cool down. WebThis plan targets a mileage progression starting at 30 miles per week and goes up to 45 miles per week during peak mileage weeks. 1. Make sure to subscribe to the RunDreamAchieve YouTube channel. Wednesday: Easy run Thursday: Workout (tempo, interval, etc.) RACE PACE: <8:00/MI. Menu. This is one of the least exciting phases, but also one of the most important. There are no guarantees that any plan will get you to run a certain time.However, if you have been consistently running for several months and follow this plan, you stand a good chance of seeing 3:20 and change when you cross the finish line. The last 20 meters of the stride should be all out. WebOur Ultramarathon Training Plan library is sorted by race distance ( 50k, 50 miles, 100k, 100 miles ), and goals ( Just Finish, Improver, Compete) so we have training plans to cover every base. For an average marathon training plan, its usually 16 to 20 weeks long. Then ease into the given pace for the distance show. However, for the best chance of success and lowest chance of injury, 20 weeks is what you will want to shoot for. This plan is ideal for intermediate or advanced runners who have 5:30 - 7:30 hours of training time each week. Aerobic runs involve running at a pace thats 30 to 45 seconds faster than your easy pace. This is where you start building layers of fitness on top of the base. They improve on a lot of plans you see by actually giving you the distance, time and pace for particular sessions, rather just a simple, for example, run for x amount of minutes. TEMPO PACE: <7:40/MI. I would also recommend working to improve your half-marathon time as well. . For the mileage listed, feel free to add or subtract 1 or 2 miles as needed. Tue 5M consisting of: 1M jog and strides, then 12 x 200m at mile pace, with 200m (1-min) jog recoveries. If you have a bold and ambitious race goal like a sub 3 hour marathon youll need bold and ambitious training. If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide. Run #3 LR: 11 miles at TMP (target marathon pace) + 30 seconds/mile. VIEW SCHEDULE. This is completely normal. The race plans above are all 16 week marathon training plans. They can be anywhere from 3 8 miles in length. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. So, you can easily download upon purchase. Endurance runs. Just focus on covering the distance for the day feeling strong. Sub 3:30 marathon statistics & prerequisites. Body Glide or petroleum jelly: This reduces uncomfortable chafing. Slow runs make you used to the longer distance. 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. These could include tempos, intervals, or just finishing the last 3-4 miles of a run at marathon pace. WebMarathon 3, thus, is for experienced runners, those who have been running a year or two or more and who have raced at distances between 5-K and the marathon. 7. This translates to covering 7.49 miles or 12.05km each hour. However we accept no responsibility To run a 3:30 marathon, you need to run 8 minutes per mile, or 4:58 per kilometer. This plan was designed around an 18-week schedule. EASY/RECOVERY: NOSE BREATHING. We're passionate about helping others achieve their health and fitness goals - whether running a marathon, eating better, or getting fit in the gym. Again, it takes between 3 to 4 weeks to adapt to any physiological stress being placed on the body. From a half marathon to a full Ironman triathlon, we have you covered. WebMarathon 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. A course with many hills or weather variations should be considered and factored into your weekly training. If you have run close to 3:30 before or ran around 1:38-1:44 for the half marathon distance then this plan is perfect for you. the best marathoners in the world spend about 40 percent of their weekly volume at this effort. Try to actually run slow during these runs. View or download your free 8- and 12-week Marathon training plans in beginner, intermediate & advanced from leading running coach Phil Mosley. To stay energized throughout the run, be sure to refuel at regular intervals, say every 45 minutes. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. If you have been training at a moderate level for several months, you could potentially skip the first four weeks of the training plan. A training plan has to focus on training at and far below 3 30 marathon pace. WebThis 32 Week Marathon Training Schedule is for the beginner who wants to take their marathon training at slow, steady pace. You should get to the point where this pace feels natural, and you can run close to it by feel. 20 min. But after a while, it can all catch up with you. The good news is you will be following the same training strategies I followed to set some big PRs myself. DL light / FS 2-4-6-3-2 min DL fast, in between 2 min trot / 15 min slowing down. To beat 5.30 hours for the marathon you have to go under an average pace of 12:35 minutes/miles or 7:49 minutes/km. Youll want to have some running experience, and a solid base level of fitness, more on that well, right now. So, you have to think outside the box in order to bring it to fruition. Certainly, many people have run sub 3:30 without one of these three things being true. For the mileage listed, feel free to add or subtract 1 or 2 miles as needed. Remember, watch your pacing in the early stages of this race too. WebActively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Run #1 TR: 2 miles easy pace for warm-up, 2 miles at tempo pace, 1-mile cooldown (advanced runners: 34 miles at tempo) Run #2 IR: 10-minute warm-up, 5 x 800m at 10K pace with 90-second recovery in between, 10-minute cooldown. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. They can make you feel more sluggish, and even slow you down on some of those longer runs. Expect to run more miles on those three days. Running apparel: Choose wicking fabrics that help you regulate your body temperature. Sunday. Break 4:15 in the Marathon 16 Week Training Plan. 95-105 min DL long, the last 15 min a bit faster / 3 increases / 15 min stretching. These will be a mixture of intervals and tempos. This is where youll really appreciate the wave approach and even look forward to the taper weeks. Its estimated that it takes the average beginner about 15 weeks of training to get themselves mentally and physically prepared for a marathon. There are 3 types of runs in the marathon training plan: long slow runs, easy runs and Fartlek runs. So, you can easily download upon purchase. A good way to get a sense of your personal caloric intake requirements is to use a free app like MyFitnessPal to track your calories & note how you feel. rest day. My first ever Ironman and Triathlon. So, you can easily download upon purchase. -1 mile warm-up, 8x800m@3:22-3:30 with 2-3 minutes rest (rest based on level of fitness), 1 mile cool-down, -2 mile warm-up, 61 mile@6:35-6:45 with 60 seconds to 4 minutes rest (rest based on fitness), 1 mile cool-down, -1 mile warm-up, 16x400m@1:39-1:43 with 60sec to 2 minutes rest b/t reps (rest based on fitness), 1 mile cool-down. Thats why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace. Fast link: Marathon in 3 If none of these apply to you, I would proceed with caution. The last 3 days going into the main event are either off or relaxed jogging. Happy to report a successful finishing time of 14hrs 26 min and 18 seconds for the Ironman Lake Placid. Much like Thomas explains in the 4 hour marathon guide, planning to run our race at this exact pace leaves little room for error. Details. Choose any 4 days of the week that works with your schedule. WebMarathon 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. The 2014 Boston Marathon. This translates to covering 7.49 miles or 12.05km each hour. Friday. Endurance runs. To beat 3 hours for the marathon you have to run under an average a pace of 6.51 minutes/miles or 4:15 minutes/km. Google the word supercompensation. Well, a general rule of thumb is to eat meat & vegetables, nuts & seeds, some fruit, little starch, andnoas little sugar as possible. Running 7:45 for a mile or two isnt likely to be the end of the world but going out at 7:30 pace for the first 5k could potentially cause you to hit the wall hard at 20 miles. WebThe Caffeine Bullet sub 3:30 hour marathon training plan runs for 16-weeks and has been devised to ensure that you peak on marathon day. That being said, tweaking your past training can make the difference in sustain sub 3 30 marathon pace. This one is designed around the 3:30 goal, which is fairly ambitious so good for runners who have previously booked a sub-4hr marathon and are looking to PR. which should be adapted based on individual needs. WebAny good sub 3:30 hour marathon training plan will contain a variety of different types of training runs, to impact several different aspects of your running fitness. last 3-4 miles of a run at marathon pace. A sub 3:30 marathon training plan it had better be concise and show you what to do and most certainly what not to do. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile). LEARN MORE. 3:30 Marathon Training Plan. Be careful in the early miles. 6. Repeat cycles as directed. Try different gels or whatever you plan on ingesting during the race to see how your body handles it. This means running the second half of the race slightly slower than the first half. There are 3 types of runs in the marathon training plan: long slow runs, easy runs and Fartlek runs. Ouch. Check out our library of triathlon and running training plans. Fast link: Marathon in 3 Its also important to figure out what clothes and gear you will use for the race. To run a 3:30 marathon, you need to run 8 minutes per mile, or 4:58 per kilometer. Training Schedule Description: The training plan focusses on building your strong running base and adding mileage. These will be done every Sunday. Naturally, as you run longer, you'll fatigue and your pace will slow. You will want to have a GPS watch or running app to make this training work. In addition to running though, theres a lot to pay attention to such as your base fitness, diet, injury prevention and a lot more. Tables for times from 3 hours to 6 hours, with customizations in 1 minute steps (that is, for example, you can choose 4 hours and 5 minutes, or 4 hours and 6 minutes, and so on). In this phase, there are a lot of runs at consistent distances and times, with the workout runs being shorter than you may expect. Hill, Speed, and Tempo Runs. For this plan, I would recommend that youve spent 6-12 months running 20-40 miles a week. A 3:29:59 marathon comes out to 8 minutes per mile or 4 minutes and 58 seconds per kilometer. It is not an easy program. This is the heart and soul of marathon training. Aim to build up from 30 to 90 minutes, at your target marathon race pace. Friday. WebCreate your marathon training plan! Endurance runs. I create new video content there each week. On the other days, you can work on low intensity exercise such as yoga or Pilates and, most importantly, rest your legs to allow them to fully recover. Slow runs make you used to the longer distance. A 3:30 hour marathon is approximately 8:00 per mile. Break 4:15 in the Marathon 16 Week Training Plan. 3:30 Marathon Training Plan. WebThis plan targets a mileage progression starting at 30 miles per week and goes up to 45 miles per week during peak mileage weeks. Those that are doing it are also training in a specific way. Tuesdays and Thursdays can be a little slower than 8 min pace. Each of our training plans has been developed by a UESCA-certified running coach, and road tested by hundreds of runners. Almost all of your long runs will include several miles run at marathon pace. Then 1M jog to end session. In build phase, the runs (even the recovery ones) get progressively longer, and youll be asked to push the tempo/race pace runs for more and more minutes & miles. Over the next year and a half, I went through all the ups and downs of training; dealing with injury/illness, busy schedule, cancelled events but Joshs program was the solid foundation to keep coming back to. Are you seeking a new, strategic sub 3.30 marathon training plan? It can be difficult to stick correctly to a full 20 week plan and it could be said that 12 week plans are a little short particularly if you have not been running a decent regular weekly mileage in the build up to starting the plan. The RunDreamAchieve sub 3.30 marathon training plan is challenging but will help you get to that 3:29.59. This 12-week marathon training plan incorporates fartlek, hills, tempo, and interval runs to improve your endurance. WebOur free beginner's, improver's and advanced training plans have been carefully put together by Martin Yelling, our official coach for the TCS London Marathon, whose training plans and advice have helped thousands of participants to smash their marathon goals. Plan to include at least one rest day after especially intense workouts like your long runs and speed work. Marathon 3 Faster, Varied-Paced Long Runs these types of long runs most marathoners are not doing. Plans, Race I talk about this in the Sub 3 Hour Marathon Blueprint course in depth. Most runners will have a hard time recovering from this workload. 6. 20 min. WebYour sub 3:30 marathon training plan is measured in weeks, and each of those weeks will follow a pattern like the below: Monday: Rest day Tuesday: Workout (tempo, interval, etc.) This 16-week plan will get you across the line. The long run is also a great time to practice your hydration and fueling strategy. Break 3:30 Marathon Plan 16 week training plan with 3152 miles per week. 1. WebCreate your marathon training plan! Run #1 TR: 2 miles easy pace for warm-up, 2 miles at tempo pace, 1-mile cooldown (advanced runners: 34 miles at tempo) Run #2 IR: 10-minute warm-up, 5 x 800m at 10K pace with 90-second recovery in between, 10-minute cooldown. WebOur Ultramarathon Training Plan library is sorted by race distance ( 50k, 50 miles, 100k, 100 miles ), and goals ( Just Finish, Improver, Compete) so we have training plans to cover every base. It isn't going to be easy. Web20 min DL easy / 30 DL medium / 10 min DL easy / 5 increase runs up to 90m / light strengthening exercises. You want to gradually increase the intensity of the stride as you move through it. Youll be pushed to 20 miles, maybe even multiple times, at the peak of this phase (no pun intended). WebMarathon 3, thus, is for experienced runners, those who have been running a year or two or more and who have raced at distances between 5-K and the marathon. WebTrain smart with a marathon training plan by Joe Friel, best-selling author and internationally recognized endurance coach. What pace is needed to beat 3:45 for the marathon? A sub 3:30 is a difficult feat, and the training should not be taken lightly. Remember, it is them dealing with you, not you dealing with them. 01:00:00. To beat 3.15 for the marathon you have to go under an average a pace of 7.26 minutes/miles or 4:37 minutes/km. Again, don't be in a rush. Then, you can start gaining some of that time back by keeping a few seconds under your pace for the rest of the race. Don't wait until you get hungry or fatigued. The issue comes with the attitude that youve been training super hard and long for weeks leading up to this, so a dramatic cut in volume feels.. well, it feels wrong. WebTrain smart with a marathon training plan by Joe Friel, best-selling author and internationally recognized endurance coach. "Hills are a great place to begin training, as they support the development of leg strength and benefit biomechanics by encouraging the use of the posterior chain ," explains Stowe. Tue 6M consisting of: 1M jog, then 6 x 800m (or 3:30 mins), with 2-min (200m) jog recoveries. The key difference between those that run the marathon under 3:30 and those that don't is tenacity. No, it will not be easy. Overly processed foods may taste good, but theyre actually counter productive. Thank me later. You might be tempted to push harder or go longer in this phase because you feel like youre not doing enough but resist this urge, those hard/longer runs are coming. The key is to lengthen the time spent at this intensity. It was like no other feeling Ive ever experienced. If youre all ready to race in your first-ever full marathon, the ASICS marathon training plan will get you there. Plans are only guidelines. a mile for every 5 degrees above 60 F on long runs and the race itself. Tue 7M consisting of: 1M jog, then 4 x 1M (or 7:20 mins) fast, with 400m ( or 3-min) jog recoveries. The athlete will have a hard time sustaining pace unless he or she is instructed to do so. So, there are plenty of resources available here to set you up for success. WebIt is advised to have been consistently running 3-4 miles 3 times a. week for 1 year prior to starting this training plan. Aim to build up from 30 to 90 minutes, at your target marathon race pace. Sunday. To consider using this plan you should be used to regularly running 20+ miles per week and be able to run a 5k in 22:00, a 10k in 46:00 or a half marathon in 1:40:30. VIEW SCHEDULE. 4 months is sufficient time to prepare properly for any race distance. This translates to covering 6.17mph or 9.93km each hour. Prepare for a marathon (26.2 miles) for a race time of 3:30 (3 hours, 30 minutes). marathons. To avoid these being lost in the internet ether, I quickly located copies and rehost them here for people like me that want a solid reference guide for their marathon training plans . The weekly mileage run in each training plan varies greatly depending on your target time. 3. Web20 min DL easy / 30 DL medium / 10 min DL easy / 5 increase runs up to 90m / light strengthening exercises. Walkers, slow down enough to avoid huffing and puffing. Any marathon training plan, but particularly one pushing for a time goal, should follow the wave method. You should always be able to have a conversation without feeling out of breath. Tempo runs should feel challenging; on a scale of one to 10, your effort will feel like a seven or eight. Run #3 LR: 11 miles at TMP (target marathon pace) + 30 seconds/mile. WebAnd the marathon training journey is the ultimate running experience. Stuck with your training pretty religiously. Its estimated that it takes the average beginner about 15 weeks of training to get themselves mentally and physically prepared for a marathon. Tue 7M consisting of: 1M jog and strides, then 10 x 2 mins uphill, jog back. My aim with this post is to share some strategies to help you succeed over the 26.2 mile, 42.2 kilometer event. This is especially true if you start out too fast. Then 1M jog at end of session, Thu 1M jog, then 4M (approx 30 mins) tempo, then 1M jog, Tue 6M consisting of: 1M jog and strides, then 10 x 400m at 5K pace, with 200m (1-min 30) jog recoveries. The reason being is you don't drop your volume and intensity too far out from your main event. So, our plan is based around running 26.2 miles at 7:50 pace (4:52 per kilometer) to finish in 3 hours and 25 minutes. Are you ready to take your training and racing to the next level? Running apparel: Choose wicking fabrics that help you regulate your body temperature. 3. The key is to lengthen the time spent at this intensity. Looking to run a sub 3:30 marathon? 01:00:00. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. We do have 8 to 20-week training plans, running courses and monthly coaching options here. This 12-week plan is intended for a seasoned marathon runner who has run a marathon within 20 minutes of goal time in the past year. I am fine with athletes doing this. You are running between 85 to 88 percent of your maximum heart rate at these efforts. 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