Marathon Sub-3:30 Plan

Marathon Sub-3:30 Plan

$24.99
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Marathon Sub-3:30 Plan
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  • Marathon Sub-3:30 Plan
  • Marathon Sub-3:30 Plan
  • Marathon Sub-3:30 Plan
  • Marathon Sub-3:30 Plan
  • Marathon Sub-3:30 Plan
  • Marathon Sub-3:30 Plan
  • Marathon Sub-3:30 Plan
  • Marathon Sub-3:30 Plan
Marathon Sub-3:30 Plan

Marathon Sub-3:30 Plan

$24.99
  • 16-Week Sub-3:30 Marathon Plan (PDF, Printable)

  • Structured Phases

  • Weekly Coach’s Notes

  • Target Workouts

  • Warm-up, Cool-down & Running Drills (RD)

  • Precise Pace Chart (km/mi)

  • Load Indicators (Low / Medium / High)

  • Glossary of Training Terms

  • Bonus Resources
About this plan

This Sub-3:30 marathon program is built for intermediate runners who want to take the next big step in their running journey.

Over 16 weeks, you’ll progress from base endurance to peak mileage (up to ~99 km/week), with recovery weeks built in for adaptation.

The program balances intensity and volume so you peak on race day, ready to sustain 4:59/km (7:58/mi) pace for 42.2 km
Details / Who is this for?
  • Duration: 16 weeks
  • Level: Intermediate
  • Weekly Mileage: ~57–99 km (35–62 mi)
  • Target Pace: 4:59/km (7:58/mi)
  • Goal: Sub-3:30 Marathon

Best Suited For:

Runners with at least one marathon or a strong half-marathon background. Athletes train 4–6 days per week. Intermediate runners aiming to break through to advanced performance.

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