Sub 3-hour Marathon Training Plan

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ADVANCED 24 WEEK TRAINING PLAN SUB 3 HOUR COURSE COMPLETION

  WEEK 1
MON
 Run 30 mins
TUES
Interval: Max effort 75sec, Walk 3mins Repeat x6
WED
Jog 10 mins, Run 20
THURS
Interval: Max effort 60sec, Walk 3mins Repeat x6
FRI
Jog 10 mins, Run 20
SAT
 REST
SUN
Fartlek Total 45 mins
  WEEK 2
MON
 Run 30 mins
TUES
Interval: Max effort 75sec, Walk 3mins Repeat x6
WED
Jog  10 mins, Run 10, Jog 10
THURS
Interval: Max effort 75sec, Walk 3mins, Max effort 65sec, Walk 3mins, Max effort 55sec, Walk 2mins, Max effort 75sec
FRI
Jog  45 mins
SAT
 REST
SUN
Run 45 mins
  WEEK 3
MON
 Jog 10 mins, Run 15
TUES
Interval: Max effort 60sec, Walk 3mins Repeat x8
WED
Jog 20 mins
THURS
Run 40 mins
FRI
Run 20 mins
SAT
 REST
SUN
Run 35 mins
  WEEK 4
MON
 Jog 10 mins, Run 10
TUES
Interval: Max effort 60sec, Walk 3mins, Repeat x8
WED
Jog 10 mins, Run 5, Jog 10, Interval: Max effort 45sec, Walk 3mins Repeat x4
THURS
Jog 10 mins, Run 5
FRI
Run 30 mins
SAT
 REST
SUN
Run 30 mins
  WEEK 5
MON
 Jog 10 mins, Run 10, Jog 10
TUES
Run 30 mins
WED
Fartlek Total 45 mins
THURS
Jog 10 mins, Run 10, Jog 10
FRI
Interval: Max effort 75sec, Walk 3mins Repeat x5
SAT
 Jog 15 mins, Walk 15
SUN
Run 40 mins
  WEEK 6
MON
 Jog 30 mins
TUES
Interval: Max effort 60sec, Walk 3mins Repeat x6
WED
Jog 45 mins
THURS
Run 40 mins
FRI
Jog 20 mins
SAT
 REST
SUN
RACE - 10 k (if not - Run  60 mins)
  WEEK 7
MON
 If Raced - REST, If not: Jog 30 mins
TUES
If Raced: Jog 20 mins, If not:  Run 35 mins
WED
Jog  20 mins, Run 20
THURS
Run 45 mins
FRI
Run 30 mins
SAT
 REST
SUN
Fartlek Total 70 mins
  WEEK 8
MON
 Run 30 mins
TUES
Interval: Max effort 60sec, Walk 3mins Repeat x6
WED
Jog 10 mins, Run 20
THURS
Fartlek Total 60 mins
FRI
Run 30 mins, Jog 15
SAT
 REST
SUN
Run 75 mins
  WEEK 9
MON
 Jog 10 mins, Run 10, Jog 10
TUES
Interval: Max effort 75sec, Walk 3mins Repeat x6
WED
Jog 45 mins
THURS
Interval: Max effort 65sec, Walk 3mins Repeat x6
FRI
Jog 10 mins, Run 10, Jog 10
SAT
 REST
SUN
Run 75 mins
  WEEK 10
MON
 Run 15 mins
TUES
Jog 10 mins, Run 35,  Jog 10
WED
Interval: Max effort 70sec, Walk 3mins Repeat x6
THURS
Jog 10 mins, Run 10
FRI
Fartlek Total 60 mins
SAT
 Walk  15 mins
SUN
Run 75 mins
  WEEK 11
MON
 Jog 45 mins
TUES
Interval: Max effort 75sec, Walk 3mins, Max effort 65sec, Walk 3mins, Max effort 45sec, Walk 3mins, Repeat x6
WED
Jog 15 mins
THURS
Fartlek Total 60 mins
FRI
Jog 15 mins, Run 15,  Jog 15
SAT
 REST
SUN
Fartlek Total 90 mins
  WEEK 12
MON
 Jog 10 mins, Walk 10
TUES
Interval: Max effort 45sec, Walk 3mins Repeat x4
WED
Jog 15 mins
THURS
Run 60 mins
FRI
Jog  25 mins
SAT
 REST
SUN
RACE - Half marathon (If not - Run 13 miles best effort)
  WEEK 13
MON
 REST
TUES
Jog 30 mins
WED
Jog  15 mins, Run 20, Jog 15
THURS
Run 15 mins
FRI
Run 15 mins
SAT
 REST
SUN
Run 45 mins
  WEEK 14
MON
 Run 25 mins
TUES
Fartlek Total 60 mins
WED
Run  30 mins
THURS
Fartlek Total 60 mins
FRI
Run 25 mins, Jog 10
SAT
 REST
SUN
Fartlek Total 90 mins
  WEEK 15
MON
 Run 25 mins
TUES
Interval: Max effort 75sec, Walk 3mins Repeat x3
WED
Jog  10 mins, Run 25, Jog 10
THURS
Run 75 mins
FRI
Run 35 mins
SAT
 REST
SUN
Run 100 mins
  WEEK 16
MON
 Jog  10 mins, Run 15
TUES
Interval: Max effort 75sec, Walk 3mins Repeat x6
WED
Jog 60 mins
THURS
Interval: Max effort 65sec, Walk 3mins Repeat x6
FRI
Jog 60 mins
SAT
 REST
SUN
Run 110 mins
  WEEK 17
MON
 Jog 45 mins
TUES
Interval: Max effort 60sec, Walk 3mins Repeat x6
WED
Jog 45 mins
THURS
Run 45 mins
FRI
Run 30 mins
SAT
 Jog 20 mins
SUN
Fartlek Total 110 mins
  WEEK 18
MON
 Jog 45 mins
TUES
Interval: Max effort 75sec, Walk 3mins Repeat x6
WED
Jog 29 mins, Run 15, Jog 15
THURS
Interval: Max effort 75sec, Walk 3mins Repeat x6
FRI
Jog 60 mins
SAT
 REST
SUN
Run 110 mins
  WEEK 19
MON
 Jog 30 mins
TUES
Fartlek Total 60 mins
WED
Run  30 mins
THURS
Interval: Max effort 75sec, Walk 3mins, Max effort 65sec, Walk 3mins, Max effort 60sec, Walk 3mins Repeat x6
FRI
Jog 45 mins
SAT
 REST
SUN
Run 120 mins
  WEEK 20
MON
 Jog 30 mins
TUES
Run 60 mins
WED
Interval: Max effort 75sec, Walk 3mins Repeat x8
THURS
Jog 20 mins
FRI
Run 60 mins
SAT
 Jog 15 mins, Walk 15
SUN
Run 120 mins
  WEEK 21
MON
 Jog 25 mins
TUES
Jog 10 mins, Run 45
WED
Fartlek Total 75 mins
THURS
Run 60 mins
FRI
Run 35 mins
SAT
 REST
SUN
Run 130 mins
  WEEK 22
MON
 Jog 25 mins
TUES
Interval: Max effort 75sec, Walk 3mins Repeat x8
WED
Jog 15 mins, Run 15, Jog 15
THURS
Interval: Max effort 75sec, Walk 3mins Repeat x6
FRI
Jog 60 mins
SAT
 REST
SUN
Fartlek Total 120 mins
  WEEK 23
MON
 REST
TUES
Run 35 mins
WED
Interval: Max effort 75sec, Walk 3mins Repeat x8
THURS
Jog 35 mins
FRI
Run 60 mins
SAT
 REST
SUN
Run 75 mins
  WEEK 24
MON
 Jog 15 mins
TUES
Jog 15 mins, Run 25, Jog 15
WED
Jog 60 mins
THURS
Jog 15 mins, Walk 15
FRI
REST
SAT
 REST
SUN
RACE
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