Marathon Sub-3:45 Plan: Own the 42.2km with Confidence

Marathon Sub-3:45 Plan: Own the 42.2km with Confidence

$34.99 $49.99
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Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
  • Marathon Sub-3:45 Plan: Own the 42.2km with Confidence
Marathon Sub-3:45 Plan: Own the 42.2km with Confidence

Marathon Sub-3:45 Plan: Own the 42.2km with Confidence

  • Plan (PDF, Printable) designed by Olympic runner Ilya Tyapkin

  • 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.
$34.99 $49.99

Frequently asked questions
How is this different from a free plan I find on Google?

Free plans are built for the average runner. This plan is built around your goal time. Every pace, every workout, every recovery day is calibrated to break 40 minutes — not just finish a 10K. It was designed by someone who ran an Olympic final. The gap shows up in the details.
How do I receive the plan?

Immediately after purchase, you'll receive an email with a download link. The plan is a PDF — you can print it or use it on any device.
Is this a one-time payment?

Yes. You pay once. No subscription, no hidden charges. You own it forever.
What do I need to follow this plan?

A GPS watch or running app to track pace, and the ability to run 4–5 days per week. No gym or equipment required.

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