Mission Marathon Training Plan: sub-3 hours, Tom Craggs, Join the marathon journey with #MissionMarathon and.

A 3:30 marathon is approximately 8:00mins/mile. To break 3:30, you should eventually be capable of a sub-1:37 half marathon (approx 7:20min/mile) and a sub-43:00 10K (approx 7:00min/mile).

Each week will include easy, long, tempo and speed runs as well as core sessions, a rest day and optional cross-training.

The training plans will be published here in four-weekly blocks and can be saved onto your desktop or mobile device as an image. So bookmark this page and stay on track with us, right through to the finish line.

Weeks 1 - 4

weeks 1 to 4 sub 3hr 30 marathon training plan
Weeks 13 to 16 sub 3hr 30 training plan

The initial weeks of training involve building good habits and consistency in training. Listen to any aches and pains, take appropriate rest and sleep well to help your body gradually adapt to the training load.

If you miss a training session though injury, illness or general life getting in the way, prioritise your long run that week. Consider replacing the interval session with cross training such as elliptical training, bike or aqua-jogging.

Updated: 29 March 2023 Go from couch to 5K in six weeks and Health & Injuries. Plus, a runner's stretching routine Got your sights set on a sub-3:30 marathon? Running and endurance coach.

Weeks 5 - 8

weeks 5 to 8 sub 3hr 30 marathon training plan
How to train for a hilly race

Weeks 9 - 12

weeks 9 to 12 sub 3hr 30 marathon training plan
has put together a marathon training plan to help you reach your goal in record speed

Updated: 29 March 2023

runners world sub 3 hr 30 training plan
Weeks 9-12 sub 3:30 marathon training plan

runners stretching routine New Balance. We’ll be sharing advice, training plans, strength workouts and first looks at New Balance kit to get you to the start line ready to go