Runners World, Part of the Hearst UK Wellbeing Network, Tom Craggs, Mission Marathon Training Plan: sub-3:30 hours.

A 3:00 marathon is approximately 6:50min/mile. To break 3:00, you should eventually be capable of a sub-1:25 half marathon (approx 6:30min/mile) and a sub-38:00 10K (approx 6:00min/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. So bookmark this page and stay on track with us, right through to the finish line.

A one-month training plan for new runners.

Weeks 1- 4

sub 3 hour marathon training plan
Health & Injuries

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.

best core and ab exercises for runners Join the marathon journey with #MissionMarathon and and Sub 3 hour marathon training plan, weeks 5-8. Plus, a runner's stretching routine Got your sights set on a sub-3 marathon? Running and endurance coach.

Weeks 5 - 8

sub 3 hour marathon training plan, weeks 5 to 8
NB: The timings for each session allow for a warm-up and cool-down jog of around 10 minutes each

Weeks 9 - 12

sub 3 hour marathon training plan
Got your sights set on a sub-3 marathon? Running and endurance coach

Join the marathon journey with #MissionMarathon and

sub 3 hour marathon training plan
week sub-3:30 marathon training plan

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