Training

Marathon training routines, from your first finish to chasing sub-3.

Sub-3:00 Marathon

16 weeks, 6 runs/week. Goal: break 3 hours (~4:15/km average).

Week 1 · Base50.0 km · 16.0 km long

Easy runs + strides + one long run.

Week 2 · Base53.0 km · 17.0 km long

Easy runs + strides + one long run.

Week 3 · Build56.0 km · 19.0 km long

Threshold intervals + long run with marathon-pace miles.

Week 4 · Build46.0 km · 17.0 km long

Recovery week — easy running only.

Week 5 · Build62.0 km · 22.0 km long

Threshold intervals + long run with marathon-pace miles.

Week 6 · Build65.0 km · 23.0 km long

Threshold intervals + long run with marathon-pace miles.

Week 7 · Build68.0 km · 24.0 km long

Threshold intervals + long run with marathon-pace miles.

Week 8 · Peak56.0 km · 22.0 km long

Recovery week — easy running only.

Week 9 · Peak75.0 km · 27.0 km long

VO2 intervals + tempo + long run with race-pace segments.

Week 10 · Peak78.0 km · 28.0 km long

VO2 intervals + tempo + long run with race-pace segments.

Week 11 · Peak81.0 km · 30.0 km long

VO2 intervals + tempo + long run with race-pace segments.

Week 12 · Peak65.0 km · 27.0 km long

Recovery week — easy running only.

Week 13 · Peak87.0 km · 33.0 km long

VO2 intervals + tempo + long run with race-pace segments.

Week 14 · Peak90.0 km · 34.0 km long

VO2 intervals + tempo + long run with race-pace segments.

Week 15 · Taper65.0 km · 24.0 km long

Sharpening intervals + easy running, cut volume ~40%.

Week 16 · Race21.0 km · 42.2 km long

Race day — target ~4:15/km even split.

Week	Phase	Weekly km	Long run	Key workout
1	Base	50.0 km	16.0 km	Easy runs + strides + one long run.
2	Base	53.0 km	17.0 km	Easy runs + strides + one long run.
3	Build	56.0 km	19.0 km	Threshold intervals + long run with marathon-pace miles.
4	Build	46.0 km	17.0 km	Recovery week — easy running only.
5	Build	62.0 km	22.0 km	Threshold intervals + long run with marathon-pace miles.
6	Build	65.0 km	23.0 km	Threshold intervals + long run with marathon-pace miles.
7	Build	68.0 km	24.0 km	Threshold intervals + long run with marathon-pace miles.
8	Peak	56.0 km	22.0 km	Recovery week — easy running only.
9	Peak	75.0 km	27.0 km	VO2 intervals + tempo + long run with race-pace segments.
10	Peak	78.0 km	28.0 km	VO2 intervals + tempo + long run with race-pace segments.
11	Peak	81.0 km	30.0 km	VO2 intervals + tempo + long run with race-pace segments.
12	Peak	65.0 km	27.0 km	Recovery week — easy running only.
13	Peak	87.0 km	33.0 km	VO2 intervals + tempo + long run with race-pace segments.
14	Peak	90.0 km	34.0 km	VO2 intervals + tempo + long run with race-pace segments.
15	Taper	65.0 km	24.0 km	Sharpening intervals + easy running, cut volume ~40%.
16	Race	21.0 km	42.2 km	Race day — target ~4:15/km even split.