16 week 3:00 to 3:30 hour marathon training plan

Work your way to your next marathon goal with our 3.00 - 3.30 hour 16 week training plan.

16 week 3:00 to 3:30 hour marathon training plan
Distance Marathon Level All Weeks 16

Achieve your running goal with our tailor-made schedules for runners of all abilities.

For more expert training advice on running techniques click the links below:

KEY:

  • GP: Goal Pace
  • GD: Goal Distance
  • GMP: Goal Marathon Pace

Week 1

  1. Mon

     

    1. Easy run and cross-train 5 miles
  2. Tue

     

    1. Fartlek session 10 sets of 60 to 90 seconds with 30 to 60 seconds jog recovery. 5 to 7 miles.
  3. Wed

     

    1. Steady run 5 to 8 miles
  4. Thu

     

    1. Steady run 5 to 7 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Cross-country run 5 to 7 miles with warm up and cool down.
  7. Sun

     

    1. Run 12 miles

Week 2

  1. Mon

     

    1. Easy run 5 miles
  2. Tue

     

    1. Interval session 6 sets of 800m (90 seconds jog recovery) GP: 3.00 to 3.30 (1 to 2 miles warm up and cool down either side). 5 to 7 miles in total.
  3. Wed

     

    1. Steady run 5 to 9 miles
  4. Thu

     

    1. Steady run 7 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Easy run 5 miles
  7. Sun

     

    1. Run 14 miles

Week 3

  1. Mon

     

    1. Easy run & cross-train 5 miles
  2. Tue

     

    1. Fartlek session 4 to 6 sets of 1 mile (60 to 90 seconds recovery) GP: 6.15 to 7.15 (0.5 to 1 mile warm up and cool down either side). 5 to 7 miles in total.
  3. Wed

     

    1. Steady run 6 to 10 miles
  4. Thu

     

    1. Easy run 6 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Run 5 miles and 6 to 8 Fartlek bursts of 30 seconds to 1 minute.
  7. Sun

     

    1. Run 16 miles

Week 4

  1. Mon

     

    1. Easy run 5 miles
  2. Tue

     

    1. Interval session 10 sets of 400m (60 seconds recovery) GP: 2.59 to 3.29 (0.5 to 1 mile warm up and cool down either side). 5 to 7 miles in total.
  3. Wed

     

    1. Steady run 7 to 10 miles
  4. Thu

     

    1. Intervals session 3 sets of 2 miles with (5 minute recovery jog) GP 15 to 17 mins (around 10 miles with warm up and cool down) or easy 10 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Steady run 4 miles
  7. Sun

     

    1. Long run 10 miles

Week 5

  1. Mon

     

    1. Easy run & cross-train 5 miles
  2. Tue

     

    1. Speed & distance session 1 hour 15 mins with 6 sets of 600m (90 seconds jog recovery) GP: 2.45 to 3.00 (around 25 minute jog either side). 8 to 9 miles in total.
  3. Wed

     

    1. Steady run 8 to 11 miles
  4. Thu

     

    1. Steady run 6 to 8 miles with 8 to 10 sets of 100m strides.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Easy run 5 miles
  7. Sun

     

    1. Run 17 to 20 miles with last 5 miles run at 'effort'.

Week 6

  1. Mon

     

    1. Easy run 5 miles
  2. Tue

     

    1. Hill run 8 to 10 of varying length and pace (jog back down recovery). 5 to 7 miles with warm up and cool down.
  3. Wed

     

    1. Steady run 8 to 12 miles.
  4. Thu

     

    1. Tempo run 20 to 40 minutes. GP: 7.30 to 8.30 per mile pace 6 to 9 miles with warm up and cool down.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Cross-country run 5 to 7 miles with warm up and cool down. Or, 5 to 7 miles with 8 to 10 sets of 100m strides.
  7. Sun

     

    1. Easy run 15 miles

Week 7

  1. Mon

     

    1. Easy run & cross-train 5 miles
  2. Tue

     

    1. Interval session 5 sets of 1k with 60 seconds recovery. GP: 3.45 to 4.30 (0.5 to 1 mile warm up and cool down either side). 5 to 7 miles in total.
  3. Wed

     

    1. Steady run 9 miles
  4. Thu

     

    1. Steady run 8 to 10 miles with 8 to 10 sets of 100m strides.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Easy run 6 miles
  7. Sun

     

    1. Half marathon 13.1 miles

Week 8

  1. Mon

     

    1. Easy run & cross-train 6 miles
  2. Tue

     

    1. Fartlek session 10 sets of hilly reps of around 1 minute each with 60 seconds jog recovery. 5 to 7 miles in total.
  3. Wed

     

    1. Steady run 8 to 12 miles
  4. Thu

     

    1. Long tempo run 60 to 90 minutes at GMP 8.00 to 9.09 per mile, 10 to 11 miles.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Run 5 to 7 miles with 8 to 10 sets of 100m strides.
  7. Sun

     

    1. Easy run 18 miles

Week 9

  1. Mon

     

    1. Easy run & cross-train 6 miles
  2. Tue

     

    1. Hills session 10 sets of 200m hills with jog back down recovery. 5 to 7 miles with warm up and cool down.
  3. Wed

     

    1. Steady run 9 to 13 miles
  4. Thu

     

    1. Run 8 to 10 miles off-road with 30 to 40 minutes at tempo pace. GP: by effort 'comfortably hard' or 85% of maximum heart rate.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Park run or cross-train 5 to 7 miles with warm up and cool down.
  7. Sun

     

    1. Long run 20 miles

Week 10

  1. Mon

     

    1. Easy run & cross-train 6 miles
  2. Tue

     

    1. Speed & distance run 80 to 90 mins with 5 sets of 4 minutes. GD: 800m to 1,000m (2 minutes jog recovery). 25 to 30 minutes jog warm up and cool down either side. Up to around 10 miles in total.
  3. Wed

     

    1. Steady run 8 to 12 miles
  4. Thu

     

    1. Run 4 sets of 2 mile intervals with 5 minute recovery jog. Around 10 to 12 miles with warm up and cool down. Or an easy 10 mile run.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Run 5 to 6 miles with 10 hill reps.
  7. Sun

     

    1. Off-road run 18 miles

Week 11

  1. Mon

     

    1. Easy run & cross-train 6 miles
  2. Tue

     

    1. Interval session 8 to 10 sets of 800m with 90 seconds jog recovery. GP: 3.00 to 3.30 (1 to 2 miles warm up and cool down either side). 6 to 9 miles in total.
  3. Wed

     

    1. Steady run 9 miles
  4. Thu

     

    1. Steady run 10 miles
  5. Fri

     

    1. Easy run or cross-train 5 miles or rest.
  6. Sat

    Rest

  7. Sun

     

    1. Race 20 miles

Week 12

  1. Mon

    Rest

    Or cross-train

  2. Tue

     

    1. Pyramid session
    2. 1 minute (60 seconds recovery)
    3. 90 seconds (60 seconds recovery)
    4. 3 minutes (90 seconds recovery)
    5. 6 minutes (3 minutes recovery)
    6. Then reverse
    7. 6 minutes (3 minutes recovery)
    8. 3 minutes (90 seconds recovery)
    9. 90 seconds (60 seconds recovery)
    10. 1 minute (60 seconds recovery)
    11. A total of 5 to 7 miles with warm up and cool down.
  3. Wed

     

    1. Steady run 10 miles
  4. Thu

     

    1. Steady run 8 to 10 miles with 8 to 10 set of 100m strides.
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Steady run 8 miles, with 10 hill reps (hills optional).
  7. Sun

     

    1. Easy or steady run 18 to 20 miles: 6 miles easy, 6 to 8 miles at GMP then 6 miles easy again. Or 18 miles steady.

Week 13

  1. Mon

     

    1. Easy run & cross-train 6 miles
  2. Tue

     

    1. Interval session 3 sets of 4 sets of 400m with 90 seconds recovery. 400m jog recovery between sets. GP: 90 secs to 2 mins (0.5 to 1 mile warm up and cool down either side). 5 to 7 miles in total.
  3. Wed

     

    1. Steady run 11 to 13 miles
  4. Thu

     

    1. GMP run 9 to 11 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Park run 5 to 7 miles with warm up and cool down. Or 5 mile run.
  7. Sun

     

    1. Long run 20 miles

Week 14

  1. Mon

     

    1. Easy run 6 miles
  2. Tue

     

    1. Interval session 6 sets of 800m with 60 seconds recovery. GP: 3.00 to 3.30 with 1 to 2 miles warm up and cool down either side. 5 to 7 miles in total.
  3. Wed

     

    1. Steady run 8 miles
  4. Thu

     

    1. Steady run 9 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Run 5 to 6 miles, with 10 hill reps.
  7. Sun

     

    1. Run 12 to 15 miles or a 10K race with 3 miles warm up and cool down either side.

Week 15

  1. Mon

     

    1. Easy run & cross-train 6 miles
  2. Tue

     

    1. Fartlek session 10 sets of 60 to 90 seconds with 30 to 60 seconds jog recovery. 5 to 7 miles in total.
  3. Wed

     

    1. Steady run 7 miles
  4. Thu

     

    1. Steady run 6 to 8 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Park run 5 to 7 miles with warm up and cool down
  7. Sun

     

    1. Easy run 8 to 12 miles

Week 16

  1. Mon

     

    1. Easy run & cross-train 5 miles
  2. Tue

     

    1. Interval session 6 sets of 400m with 60 seconds recovery. GP: 90 seconds to 1 minute 40 seconds (0.5 to 1 mile warm up and cool down either side) 5 miles in total.
  3. Wed

    Rest

  4. Thu

     

    1. Easy run 5 miles
  5. Fri

    Rest

    Or cross-train

  6. Sat

     

    1. Easy run 4 miles in your kit. Or rest.
  7. Sun

     

    1. Marathon Good luck!