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.

  • Please note: always do a 15-minute warm up before Threshold, Continuous hills, Circuit or Interval sessions.
  • Substitute cross-training for running if you are injured.
  • Add a conditioning class or consider Pilates or Yoga at least once a week.
  • Stretch every day for at least 10 minutes. 
  • Always eat within 30 minutes of finishing your run.

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

Read the full guide to the Marathon Training Schedules.

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

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