Marathon Sub-3:45 Plan

Marathon Sub-3:45 Plan

$24.99
Skip to product information
Marathon Sub-3:45 Plan
1/8
  • Marathon Sub-3:45 Plan
  • Marathon Sub-3:45 Plan
  • Marathon Sub-3:45 Plan
  • Marathon Sub-3:45 Plan
  • Marathon Sub-3:45 Plan
  • Marathon Sub-3:45 Plan
  • Marathon Sub-3:45 Plan
  • Marathon Sub-3:45 Plan
Marathon Sub-3:45 Plan

Marathon Sub-3:45 Plan

$24.99
  • 16-Week Sub-3:45 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-3:45 Marathon Plan is crafted for intermediate runners who want to break the 3:45 barrier.

It includes progressive long runs to build endurance, intervals to sharpen speed, tempos to improve efficiency, and recovery weeks for adaptation.

Created by Olympian Ilya Tyapkin, the program is professional, balanced, and race-proven.
Details / Who is this for?
  • Duration: 16 weeks
  • Level: Intermediate
  • Weekly Mileage: ~48–75 km (30–47 mi)
  • Target Pace: ~5:20/km (8:35/mi)
  • Goal: Sub-3:45 Marathon

Best Suited For:

Runners who’ve completed at least one marathon or half-marathon. Athletes are already running 4–5 days per week. Intermediate runners looking for a structured, coach-designed PR plan.

You may also like