Is this the right training plan for me?
A 3:30-hour marathon is approximately 8:00 per mile. 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). Right now, you should be running at least 25-30 miles per week, and be able to run for 1:30 non-stop.
What do the different runs on the training plan mean?
Rest/Cross-Train (XT) – Take a rest day, or do moderate cross-training with a no-impact activity such as yoga or swimming.
Tempo – Run easy for one mile to warm up. Then ease into the given pace for the distance shown. Run easy for a mile to cool down. Tempo runs should feel challenging; on a scale of one to 10, your effort will feel like a seven or eight. You should be able to utter just a few words at a time. These runs train your body to sustain speed over distance.
Easy – Easy runs should be done 30 seconds to one minute per mile slower than your marathon goal pace.
Long run – Much like an easy run, this is a long, slow-distance run that will build your endurance. Run at an easy pace; you should be able to hold a conversation. This should be 30 seconds to one minute per mile slower than your goal pace.
Mile repeats – After a one-mile warm-up, run one mile at the given pace, then jog very slowly for half a mile to recover. Repeat cycles as directed. Cool down with one mile of easy running.
Marathon pace – This is the pace that you hope to maintain in the race. Run one mile easy to warm up and one mile easy to cool down.
What pace should I be doing each run at?
Easy runs should be done 30 seconds to one minute per mile slower than your marathon goal pace RWs Ultimate 16-week Marathon training plan for runners looking to run sub-3:30 – just tell us a recent run time and we’ll do the rest.
I’ve missed a week of the plan, what should I do?
Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. If you’ve missed four weeks or more, our best advice is to postpone your marathon, as it’s unlikely you’ll be able to get the time you want on race day having missed a month.
If you’ve missed two or three weeks, you should still have time to build up to your longest training runs, which are key to race-day success. 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.
RW’s 16-week sub 3:30 marathon training plan
Week One (26M)
Mon 4M (miles) (36 mins) easy
Tue Rest
Wed 5M (45 mins) slow
Thu 3M (24 mins) marathon pace
Fri Rest
Sat 4M (36 mins) easy
Sun 10M (90 mins) long
Week Two (32M)
Mon Rest
Tue 7M consisting of: 1M jog, then 4 x 1M (at 7:30 min/mile pace), with 400m ( or 3-min) jog recoveries. Then 1M jog to end the session.
Wed 6M (54 mins) easy
Thu 4M of 1M jog, then 2M (approx 15 mins) tempo, then 1M jog
Fri Rest
Sat 4M (36 mins) easy or parkrun
Sun 11M (100 mins) long
Week Three (35M)
Mon Rest
Tue 7M consisting of: 1M jog, then 4 x 1M (or 7:20 mins) fast, with 400m ( or 3-min) jog recoveries. Then 1M jog to end the session.
Wed 7M (63 mins) easy
Thu 4M (32 mins) marathon pace
Fri Rest
Sat 4M (36 mins) easy or parkrun
Sun 13M (1hr 57) long
Week Four (31M)
Mon Rest
Tue 6M consisting of: 1M jog, then 6 x 800m (or 3:30 mins), with 2-min (200m) jog recoveries. Then 1M jog to end the session.
Wed 8M (73 mins) easy
Thu 1M jog, then 3M (23 mins) tempo, then 1M jog
Fri Rest
Sat 4M (36 mins) easy
Sun 8M 24 mins marathon pace.
Week Five (39M)
Mon Rest
Tue 7M consisting of: 1M jog, then 5M (or 45 mins) fartlek (3mins fast, 2 mins slow), then 1M jog
Wed 8M (73 mins) slow
Thu 5M (40 mins) marathon pace
Fri Rest
Sat 4M (36 mins) easy or parkrun
Sun 15M (2hrs 15) long
Week Six (43M)
Mon Rest
Tue 6M consisting of: 1M jog, then 9 x 2 mins uphill, jog back down. Then 1M jog at end of session
Wed 9M (81 mins) easy
Thu 1M jog, then 4M (approx 30 mins) tempo, then 1M jog
Fri Rest
Sat 4M (36 mins) easy or parkrun
Sun 18M (2hrs 42mins) long
Week Seven (47M)
Mon Rest
Tue 6M consisting of: 1M jog and strides, then 10 x 400m at 5K pace, with 200m (1-min 30) jog recoveries. Then 1M jog to end the session.
Wed 10M (90 mins) slow
Thu 7M (56 mins) marathon pace
Fri Rest
Sat 4M (36 mins) easy or parkrun
Sun 20M (3hrs) long
Week Eight (36M)
Mon Rest
Tue 5M consisting of: 1M jog and strides, then 12 x 200m at mile pace, with 200m (1-min) jog recoveries. Then 1M jog to end the session.
Wed 8M (73 mins) easy
Thu 1M jog, then 3M (23 mins) tempo, then 1M jog
Fri Rest
Sat 3M (27 mins) easy
Sun Race (ideally half-marathon) or brisk run (15M inc warm up/cool-down). Aim for sub-1:40.
Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.
Week Nine (48M)
Mon Rest
Tue 7M consisting of: 1M jog and strides, then 10 x 2 mins uphill, jog back. Then 1M jog at end of the session.
Wed 8M easy (72mins)
Thu 9M (72 mins) marathon pace
Fri Rest
Sat 4M (36 mins) easy or parkrun
Sun 20M (3hrs) long
Week Ten (39M)
Mon Rest
Tue 7M consisting of: 1M jog, then 3 x 1.5M (or 11 mins) tempo, with 400m (or 3-min) jog recoveries, then 1M jog.
Wed 9M (80 mins) easy
Thu 1M jog, then 3M (approx 23 mins) tempo, then 1M jog
Fri Rest
Sat 3M (27 mins) easy
Sun Half-marathon Aim for sub-1:37 (15M inc warm up and cool down)
Week Eleven (46M)
Mon Rest
Tue 1M jog, 5M (or 45 mins) fartlek (3mins fast, two mins slow), then 1M jog
Wed 6M (54 mins) easy
Thu 9M (72 mins) marathon pace
Fri Rest
Sat 4M (36 mins) easy or parkrun
Sun 20M (3hrs) long
Week Twelve (48M)
Mon Rest
Tue 8M consisting of: 1M jog and strides, then 5 x 1M (or 7:30 mins) with 200m (or 90 secs) jog recoveries, then 1M jog
Wed 9M (80 mins) easy
Thu 1M jog, then 3M (22 mins) tempo, then 1M jog
Fri Rest
Sat 4M (36 mins) easy or parkrun
Sun 22M (3hrs 18) long
Week Thirteen (45M)
Mon Rest
Tue 8M of 1M jog and strides, 12 x 2 mins uphill, jog back. Then 1M jog at end of session
Wed 7M (63 mins) slow
Thu 1M jog, then 4M (30 mins) brisk, then 1M jog
Fri Rest
Sat 4M (36 mins) easy or parkrun
Sun 20M (3hrs) slow
Week Fourteen (37M)
Mon Rest
Tue 6M consisting of 1M jog, then 6 x 800m (or 3 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog.
Wed 6M (54 mins) easy
Thu 8M (64 mins) marathon pace
Fri Rest
Sat 4M (36 mins) easy
Sun 13M (approx 1hr 20mins) easy
Week Fifteen (25M)
Mon Rest
Tue 6M consisting of: 1M jog, then 9 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries. Then 1M jog to end the session.
Wed 5M (45 mins) easy
Thu 1M jog, then 3M (22 mins) tempo, then 1M jog
Fri Rest
Sat 3M (27 mins) easy
Sun 6M (54 mins) easy
Week Sixteen (35M inc race)
Mon Rest
Tue 4M consisting of 1M jog, then 10 x 200m (or 45 secs) at 5K pace, with 100m (or 30 secs) jog recoveries, then 1M jog
Wed Rest
Thu 3M (27 mins) easy, plus strides
Fri Rest
Sat 2M (or 20 mins) easy
Sun Race day
This isn’t the right training plan for me – what next?
M 27 mins easy, plus strides marathon training plans Looking to run a sub 3:30 marathon? This 16-week plan will get you across the line.
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