A sub 3:30 marathon is no joke. and full distance Its estimated that it takes the average beginner about 15 weeks of training to get themselves mentally and physically prepared for a marathon. Most runners have at 2. To avoid these being lost in the internet ether, I quickly located copies and rehost them here for people like me that want a solid reference guide for their marathon training plans . The new and improved Sub 3-Hour 30-Minutes Marathon Training Plan with specific strength training is designed for runners who want to run inside 3:30 in their next marathon. 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). Enter your email, and Ill send you this free training plan now, in PDF and Google Sheets formats (completely customizable), in both miles and kilometers. So, you want to teach it to use fat as its main fuel source at race pace. Copyright 2023 Run Dream Achieve. The key difference between those that run the marathon under 3:30 and those that don't is tenacity. Now lets talk about the various different training phases in a sub 3:30 marathon training plan: Steadily increase training volume & distance, Safely hit maximum mileage ahead of race day, Rest and recover the body while maintaining fitness for race day. I hope this post has been helpful on your journey to 3:29.59. WebIt is advised to have been consistently running 3-4 miles 3 times a. week for 1 year prior to starting this training plan. They do not seem to be so easy to find online anymore so here they are for you to download and enjoy. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. If you have been training at a moderate level for several months, you could potentially skip the first four weeks of the training plan. You need to run a 10K in or around 45 minutes. This 16-week plan will get you across the line. Friday. 3. 3:30 Marathon Training Plan. You are running between 85 to 88 percent of your maximum heart rate at these efforts. For WebThe Caffeine Bullet sub 3:30 hour marathon training plan runs for 16-weeks and has been devised to ensure that you peak on marathon day. It should also show you what not do to so you don't have to continue to make the same mistakes other marathoners make. 5k :: 10k :: Half Marathon :: Marathon :: Ultras, +44 (0)1346 517061Marathon Handbook | Broadsea Media, Main Street, Fraserburgh, UK, AB43 9RT. A weekly plan should look like this: Monday: Rest Tuesday: Speed run A 3:30 hour marathon is approximately 8:00 per mile. The plan combines: Speed runs. The focus here is to improve the body's lactate tolerance. The race plans above are all 16 week marathon training plans. Everyone pushing to break the 3:30 marathon is already competitive. The B.A.A. I create new video content there each week. 3. This helps your body build new fitness with volume increases, but also allows your body to rest, recover and absorb that new fitness with a lesser risk of injury. View or download your free 8- and 12-week Marathon training plans in beginner, intermediate & advanced from leading running coach Phil Mosley. 1. Get exclusive training secrets and productivity tips in your inbox to level up your life. Key Reasons Marathoners Miss Sub-3:30 Marathoners miss the goal for many different reasons but here Running 7:45 for a mile or two isnt likely to be the end of the world but going out at 7:30 pace for the first 5k could potentially cause you to hit the wall hard at 20 miles. Web20 min DL easy / 30 DL medium / 10 min DL easy / 5 increase runs up to 90m / light strengthening exercises. Note that the approximate targets for training sessions are exactly that, especially on longer runs. Most runners will have a hard time recovering from this workload. Even when life got in the way and I missed many workouts, the layout was super easy to pick up right where I left off. Much like Thomas explains in the 4 hour marathon guide, planning to run our race at this exact pace leaves little room for error. When the temperature rises above 60 F: runners should slow down by 30 seconds. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. I would also recommend working to improve your half-marathon time as well. To run under 4 hours 45 minutes for the marathon you have to average a pace of 10:52 minutes/miles or 6:45 minutes/km. Below are some examples of varied paced long runs I was doing prior to running 2:19:35 for the marathon. Friday. This 12-week plan is intended for a seasoned marathon runner who has run a marathon within 20 minutes of goal time in the past year. There are 3 types of runs in the marathon training plan: long slow runs, easy runs and Fartlek runs. WebYour sub 3:30 marathon training plan is measured in weeks, and each of those weeks will follow a pattern like the below: Monday: Rest day Tuesday: Workout (tempo, interval, etc.) WebPlan Description. Break 3:30 Marathon Plan 16 week training plan with 3152 miles per week. Tue 5M consisting of: 1M jog and strides, then 12 x 200m at mile pace, with 200m (1-min) jog recoveries. The splits will come as you get in better shape. WebThis 32 Week Marathon Training Schedule is for the beginner who wants to take their marathon training at slow, steady pace. A training plan has to focus on training at and far below 3 30 marathon pace. So, they will not fatigue you. No, it won't be a walk in the park, no easy. This is where you start building layers of fitness on top of the base. DL light / FS 2-4-6-3-2 min DL fast, in between 2 min trot / 15 min slowing down. You might be tempted to push harder or go longer in this phase because you feel like youre not doing enough but resist this urge, those hard/longer runs are coming. Best Gifts For Women Runners. I talk about this in the Sub 3 Hour Marathon Blueprint course in depth. 3:30 Marathon Training Plan PDF All rundreamachieve training plans come in powerpoint PDF format. Thats why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace. That gives your body the chance to refuel, recover and rebuild before the next workout, increasing your running performance and decreasing your risk of energy. If youve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success. No easy path. Sunday. In addition, sustain pace more efficiently than those you are racing again. So, great fitness doesn't come in a matter of days but several months. Sun 8M consisting of: 1M jog, then race 10K, then 1M jog. WebThis 32 Week Marathon Training Schedule is for the beginner who wants to take their marathon training at slow, steady pace. other information about the race route. We have always enjoyed using the ASICS training plans. 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). WebSeptember 3, 2021 / ASICS Australia. Prepare for a marathon (26.2 miles) for a race time of 3:30 (3 hours, 30 minutes). For instance, if you wanted to do your long run on Saturday, your off day would now be Friday, and the workout would now be on Tuesday. A training plan has to focus on training at and far below 3 30 marathon pace. I can bet your competition doesn't know anything about this. Our experts have designed plans for everything from 5K to the marathon at a variety of skill levels. There is also a nice amount of variety in them. Lastly, practice you hydration during those long runs. Best Nike Shoes For 20233. Well, a general rule of thumb is to eat meat & vegetables, nuts & seeds, some fruit, little starch, andnoas little sugar as possible. WebMarathon 3, thus, is for experienced runners, those who have been running a year or two or more and who have raced at distances between 5-K and the marathon. Any other runs you do in addition to your three key sessions should be steady jogs of 35 to 60 minutes. Repeating this method for the entirety of the plan will help you feel fresh & ready to roll on race day, giving you the best possible chance of nailing that sub 3:30 time. WebThis plan targets a mileage progression starting at 30 miles per week and goes up to 45 miles per week during peak mileage weeks. Athletes need to also focus on recovery. WebHow Long Is The Marathon Training Schedule? For an average marathon training plan, its usually 16 to 20 weeks long. In this article, Im going to give you the strategies and spell out the training necessary to run a sub 3:30 marathon. He is currently training for Bolder Boulder, Leadville Marathon, Pikes Peak Marathon, and Kansas Rails to Trails 100 miler. WebThe Caffeine Bullet sub 3:30 hour marathon training plan runs for 16-weeks and has been devised to ensure that you peak on marathon day. "Often, hills These will be done several times a week and are designed to get you comfortable running 8 minute pace. WebOur free beginner's, improver's and advanced training plans have been carefully put together by Martin Yelling, our official coach for the TCS London Marathon, whose training plans and advice have helped thousands of participants to smash their marathon goals. Plan to include at least one rest day after especially intense workouts like your long runs and speed work. This pace will be the main thing we focus on in training. Break 4:45 in the Marathon 16 Week Training Plan. Run #4 ER: 4 miles. I recommend training a minimum of 16 and preferably 20 weeks for your marathon. If you have a bold and ambitious race goal like a sub 3 hour marathon youll need bold and ambitious training. In addition, not running too slow during your tempo runs as well. Tue 7M consisting of: 1M jog and strides, then 10 x 2 mins uphill, jog back. 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. If youre reading this and are a female runner, a sub 3:30 marathon will qualify you for Boston no matter your age*. Tempo Run easy for one mile to warm up. While most runners are typically training between 20 35 miles per week, youll need to step up your game. Any other runs you do in addition to your three key sessions should be steady jogs of 35 to 60 minutes. The taper sounds great reduced volume, tapering down until race day so your body can be as fresh as possible at the start line. Those that are doing it are also training in a specific way. "Hills are a great place to begin training, as they support the development of leg strength and benefit biomechanics by encouraging the use of the posterior chain ," explains Stowe. To consider using this plan you should be used to regularly running 20+ miles per week and be able to run a 5k in 22:00, a 10k in 46:00 or a half marathon in 1:40:30. Web20 min DL easy / 30 DL medium / 10 min DL easy / 5 increase runs up to 90m / light strengthening exercises. Web5. 5 RUN TYPES. Slow runs make you used to the longer distance. In addition to this, there are a few prerequisites I would recommend before attempting this training. Tue 7M consisting of: 1M jog, then 4 x 1M (or 7:20 mins) fast, with 400m ( or 3-min) jog recoveries. WebTrain smart with a marathon training plan by Joe Friel, best-selling author and internationally recognized endurance coach. In this phase, there are a lot of runs at consistent distances and times, with the workout runs being shorter than you may expect. 01:00:00. This translates to covering 5.52 miles or 8.88km each hour. The new and improved Sub 3-Hour 30-Minutes Marathon Training Plan with specific strength training is designed for runners who want to run inside 3:30 in their next marathon. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. Sorry there are no races matching your search term/s. This translates to covering 8.74 miles or 14.07km each hour. Aim to build up from 30 to 90 minutes, at your target marathon race pace. Youll be pushed to 20 miles, maybe even multiple times, at the peak of this phase (no pun intended). Just focus on covering the distance for the day feeling strong. Your sub 3:30 marathon training plan is measured in weeks, and each of those weeks will follow a pattern like the below: There are a few goals in a schedule like this: Youre going to burn A LOT of calories which directly translates into, youll need to eat a lot of food. One of the World Marathon Majors, the Boston Marathon, is known for its tough time standards to get in. To beat 3.15 for the marathon you have to go under an average a pace of 7.26 minutes/miles or 4:37 minutes/km. The problem with taper is more psychological than it is physical. All rights reserved. Plan to include at least one rest day after especially intense workouts like your long runs and speed work. Then 1M jog to end session, Thu 4M of 1M jog, then 2M (approx 15 mins) tempo, then 1M jog. Run #4 ER: 4 miles. WebAnd the marathon training journey is the ultimate running experience. WebIt is advised to have been consistently running 3-4 miles 3 times a. week for 1 year prior to starting this training plan. This pace will feel extremely easy and you will be tempted to go faster because you feel good. Its also important to figure out what clothes and gear you will use for the race. If you have run close to 3:30 before or ran around 1:38-1:44 for the half marathon distance then this plan is perfect for you. What do The Flash, The Road Runner, and Sonic the Hedgehog have in common? To run a 3:30 marathon, you need to run 8 minutes per mile, or 4:58 per kilometer. 7. RACE PACE: <8:00/MI. rest day. To run a 3:30 marathon, you need to run 8 minutes per mile, or 4:58 per kilometer. WebPlan Description. The sport gave a lot to me and I aim to give back as well. Previous visitor or not seeing where to sign up? information This translates to covering 4.77 miles or 7.67km each hour. You will run 6 days a week with one rest day/cross training day. There are 3 types of runs in the marathon training plan: long slow runs, easy runs and Fartlek runs. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. How can you get this pace to feel easier? Thats why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace. Sunday. Then 1M jog at end of session. This 28 page ebook (PDF) includes nutrition guidance, injury prevention tips, a detailed breakdown of how to break 3:30, & more! On race day, this is the pace youll want to make sure you are hitting. They can be anywhere from 3 8 miles in length. : 16 weeks // 4 months. If none of these apply to you, I would proceed with caution. Endurance runs. 1. WebActively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. If youre all ready to race in your first-ever full marathon, the ASICS marathon training plan will get you there. Don't wait until you get hungry or fatigued. Plans, Race Stuck with your training pretty religiously. Each of our training plans has been developed by a UESCA-certified running coach, and road tested by hundreds of runners. all-about-marathon-training.com. The one thing to state here before getting too deep into it is, if youre looking to break 3:30 in a marathon, youll need to do quite a bit of running. These will include: If 3:30 isnt fast enough for you, you can always check out the sub 3 hour marathon plan. In build phase, the runs (even the recovery ones) get progressively longer, and youll be asked to push the tempo/race pace runs for more and more minutes & miles. -1 mile warm-up, 8x800m@3:22-3:30 with 2-3 minutes rest (rest based on level of fitness), 1 mile cool-down, -2 mile warm-up, 61 mile@6:35-6:45 with 60 seconds to 4 minutes rest (rest based on fitness), 1 mile cool-down, -1 mile warm-up, 16x400m@1:39-1:43 with 60sec to 2 minutes rest b/t reps (rest based on fitness), 1 mile cool-down. Running apparel: Choose wicking fabrics that help you regulate your body temperature. The purpose of base phase is to well build a base level of fitness where you can begin stacking more difficult and longer runs with a reduced risk of injury. Details. Fitness Website design by Copter Labs, LEARN MORE ABOUT OUR PRIVATE, MEMBERSHIP COMMUNITY. Running apparel: Choose wicking fabrics that help you regulate your body temperature. Cool down with one mile of easy running. Ouch. The main reason longer is better is you won't be in a rush. On Mondays and Fridays, you will include strides in your training run. A 3:29:59 marathon comes out to 8 minutes per mile or 4 minutes and 58 seconds per kilometer. Make sure your clothes dont chafe and your shoes dont cause blisters. Expect to run more miles on those three days. This is completely normal. I do recommend adding in strides into your training routine twice per week. Designed for beginners, its a 16-week marathon training plan, plus one extra week leading up to race day. Huge thank you to Josh for his Ironman training program. However as we all know life and weather gets in the way so it is fine to occasionally rearrange runs for other days or swap workouts - just try to follow them as near as you can but it is not set in stone. Don't worry too much about long-run pace. To avoid these being lost in the internet ether, I quickly located copies and rehost them here for people like me that want a solid reference guide for their marathon training plans . Menu. You first have to lay the foundational mileage. 7. Be careful in the early miles. It was like no other feeling Ive ever experienced. A 3:30 hour marathon is approximately 8:00 per mile. Run at an easy pace; you should be able to hold a conversation. WebAny good sub 3:30 hour marathon training plan will contain a variety of different types of training runs, to impact several different aspects of your running fitness. WebWhether you are training for the Boston or the London Marathon, Caffeine Bullet marathon training plans ensure that you peak on marathon day and run a personal best, no matter what your level or ability is. Body Glide or petroleum jelly: This reduces uncomfortable chafing. It was absolutely instrumental in my completing Ironman Canada a couple weeks ago. WebSeptember 3, 2021 / ASICS Australia. This field is for validation purposes and should be left unchanged. Training Schedule Description: The training plan focusses on building your strong running base and adding mileage. WebThis 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who Senior The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low. WebThis 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who Senior The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low. Looking to run a sub 3:30 marathon? WebSub 3:30 Marathon Training Plan. I love heart rate training because you focus on heart rate rather than splits. Running shoes: Use these shoes only for running and avoid keeping them on for running errands. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. Adapted from Hal Higdon training plans. Youre flooded with thoughts of Im not doing enough, I have to go harder its super important to know this isnt true at this stage. Maintain a pace that is between 8:20 and 9:30 per mile. Adapted from Hal Higdon training plans. Running shoes: Use these shoes only for running and avoid keeping them on for running errands. I bought his program in February 2021. preparation provided from the race pace calculators and listed training plans. Break 4:45 in the Marathon 16 Week Training Plan. the best marathoners in the world spend about 40 percent of their weekly volume at this effort. Aim for sub-1:40. Run easy for a mile to cool down. On the other days, you can work on low intensity exercise such as yoga or Pilates and, most importantly, rest your legs to allow them to fully recover. Nearly all of the 90 runs in this training plan have an accompanying Guided Run in the Nike Run Club App. They can make you feel more sluggish, and even slow you down on some of those longer runs. This plan was designed around an 18-week schedule. The free PureGym 20 week marathon training plan. The weekly mileage run in each training plan varies greatly depending on your target time. WebActively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. It is not an easy program. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. For the mileage listed, feel free to add or subtract 1 or 2 miles as needed.