This 16-week sub 3 hours marathon training plan is periodized, where the first six weeks focus on 5k and 10k races, while the rest of the weeks have marathon-specific training.
Sub 3 hours marathon training plan
Running program marathons under 3 hours are periodized, where the first six weeks of training have focused more on 5 and 10 km races. The training during this period alternates between short and long intervals, as well as progressive running sessions. One weekly long run, and shorter runs with low intensity, after sessions with hard intensity.
Week 7-16 is more marathon-specific training. There will be more marathon-specific training during this period, such as pace training and other sessions where you run for more extended periods at marathon speeds.
In week 11, a half marathon test run has been entered to test the form 5 weeks before the marathon. You should take this test no later than four weeks before the marathon and not earlier than six weeks.
The running program has added up to 5 workouts per week. You can vary the days you train according to your own needs.
As mentioned earlier, the running program varies between high and low-intensity running training. The training days are set up with the idea that you should recover properly between each training session. You are free to train on the days that suit you best, as long as you ensure adequate recovery and do not put two hard training sessions in a row. Remember always to run the day after a hard workout easy or have complete rest.
The training program provides for a gradual progression until about two weeks of the running program. There will be downsizing in the last two weeks, with the sharpening of the form towards the race.
Exercise according to your own fitness level. Perform running training as specified in the running program, and adjust the number of repetitions and the duration of the training sessions.
Week 1
Monday
Easy warm-up for 15 minutes. 4 × 3-minute intervals in zone 4, with a 90-second walking break between each interval. Jog down for 10 minutes in the end.
Tuesday
Easy warm-up for 45 minutes, with low intensity.
Wednesday
Easy warm-up for 15 minutes. 15 × 2 minute interval in zone 4, with a 1-minute break between each interval. Finish with five ascents.
Friday
Easy running for 45 minutes, with low intensity.
Sunday
Easy long run with low intensity for 90 minutes.
Week 2
Monday
Easy warm-up for 15 minutes. 6 × 1000 meter interval in zone 4, with 90 seconds break. Jog down for 10 minutes in the end.
Tuesday
Easy running for 45 minutes, with low intensity.
Wednesday
Easy warm-up for 15 minutes. 7 × 4 minutes interval in zone 3-4. Increase your speed progressively throughout the interval until you run in zone 4 at the last minute. The 1-minute break between each interval. 5 ascents in the end.
Friday
Easy running for 50 minutes, with low intensity.
Sunday
Easy long run for 100 minutes. Zone 2
Week 3
Monday
Easy warm-up for 15 minutes. Twenty minutes of pace training in zone 3. 2 minutes break. 10 × 45 second interval, zone 4, with a 30-second pause between each interval.
Tuesday
Easy running for 50 minutes, with low intensity.
Wednesday
Easy warm-up for 15 minutes. 12 × 3 minute interval in zone 3-4. End the interval in zone 4. 5 ascents at the end.
Friday
Easy running for 35 minutes, with low intensity.
Sunday
Easy long run for 100 minutes. Zone 2
Week 4
Monday
Easy warm-up for 15 minutes. 30 minutes of tempo training in zone 3. 2 minutes break. 10 × 30 second interval in zone 4, with a 30-second pause between each interval.
Tuesday
Easy running for 35 minutes, with low intensity.
Wednesday
Easy warm-up for 15 minutes. 10 × 2 minute intervals in zones 3 and 4. Run half the interval in zone 3 and half in zone 4.
Friday
Easy running for 35 minutes, with low intensity.
Sunday
Easy long run for 120 minutes. Zone 2
Week 5
Monday
Easy warm-up for 15 minutes. 30 minutes of tempo training in zone 3. 2 minutes break. 10 × 30 second interval, zone 4, with a 30-second pause between each interval.
Tuesday
Easy running for 35 minutes, with low intensity.
Wednesday
Easy warm-up for 15 minutes. Pace training for 30 minutes, where you alternate between running in zones 2 and 4 throughout the pacing interval. Jog down for 10 minutes in the end.
Friday
Easy running for 50 minutes, with low intensity.
Sunday
Easy long run for 120 minutes. Zone 2
Week 6
Monday
Easy warm-up for 15 minutes. 8 × 4-minute interval, where you alternate between running in zones 2 and 4.
Tuesday
Easy running for 35 minutes, with low intensity.
Wednesday
Easy warm-up for 15 minutes. 6 × 4-minute intervals in zones 3 and 4. Run 3 minutes in zone 3 and the last minute in zone 4. 5 uphill runs in the end.
Friday
Easy running for 35 minutes, with low intensity.
Sunday
Easy long run for 120 minutes. Zone 2
Week 7
Monday
Easy warm-up for 10 minutes. 60 minutes of running, where you alternate between running 4 minutes in zone 4 and 4 minutes in zone 2.
Tuesday
Easy running for 35 minutes, with low intensity.
Wednesday
Easy running for 90 minutes, with low intensity.
Friday
Easy running for 35 minutes, with low intensity.
Sunday
Easy long run for 120 minutes. Zone 2
Week 8
Monday
Warm-up for 15 minutes. Pyramid Interval, 1-2-3-4-5-6-5-4-3-2-1. Pause half the time the interval lasts. The higher the tempo, the shorter the interval. Zone 3 and 4.
Tuesday
Easy running for 35 minutes, with low intensity.
Wednesday
Progressive running where the first 20 minutes are run with low intensity, zone 2. Then run 20 minutes in zone 3.
Friday
Easy running for 50 minutes, with low intensity.
Sunday
Easy long run for 120 minutes. Zone 2
Week 9
Monday
30 minutes of running in zone 1, 30 minutes in zone 2, and 30 minutes in zone 3. Run continuously for 90 minutes.
Tuesday
Easy running for 35 minutes, with low intensity.
Wednesday
Easy running for 70 minutes, with low intensity.
Friday
Easy running for 35 minutes, with low intensity.
Sunday
Easy long runs in 145 minutes. Zone 2
Week 10
Monday
40 minutes of low-intensity running, 40 minutes of moderate-intensity running. Finish with 20 minutes of running slightly faster than marathon speed.
Tuesday
Easy running for 35 minutes, with low intensity.
Wednesday
Easy running for 40 minutes, with low intensity.
Friday
Easy running for 35 minutes, with low intensity.
Sunday
Easy long run for 145 minutes. Zone 2
Week 11
Monday
15 × 45 second interval in zone 4, with a 15-second pause between each interval. 5 ascents in the end.
Tuesday
Rest.
Wednesday
Half marathon test run. Take this test in a race or on your own, and find a day that suits you.
Friday
Easy running for 35 minutes, with low intensity.
Sunday
Easy long run for 90 minutes, with low intensity.
Week 12
Monday
Warm-up for 15 minutes. 6 × 5 minutes interval, with 2 minutes easy jog between each interval.
Tuesday
Easy running for 35 minutes, with low intensity.
Wednesday
Warm-up for 15 minutes. 15 × 1 minute interval in zone 4, with a 30-second break between each interval.
Friday
Easy running for 35 minutes, with low intensity.
Sunday
Easy long run for 150-180 minutes, zone 2.
Week 13
Monday
Warm-up for 15 minutes. 6 × 5 minutes interval, with 2 minutes easy jog between each interval.
Tuesday
Rest.
Wednesday
Easy running for 35 minutes, with low intensity.
Friday
Rest.
Sunday
Easy long run for 150-180 minutes, zone 2.
Week 14
Monday
Warm-up for 15 minutes. 4 × 12 minutes interval. 4 minutes in zone 3, 4 minutes in zone 2, 4 minutes in zone 4.
Tuesday
Rest.
Wednesday
Easy running for 50 minutes, with low intensity.
Friday
Rest.
Sunday
120-160 minutes easy running in zone 2.
Week 15
Monday
Warm-up for 15 minutes. 8 × 3-minute interval in zone 2-4. One minute in zone 2, 1 minute in zone 3, and 1 minute in zone 4. Jog down for 10 minutes in the end.
Tuesday
Rest.
Wednesday
Warm-up for 15 minutes. Thirty-two minutes are running in zone 3-4. Alternate between running with moderate to hard intensity every 4 minutes.
Friday
Rest.
Sunday
90 minutes of low-intensity running, zone 2.
Week 16
Monday
Warm-up for 15 minutes. 4 × 5-minute intervals at marathon speed. A 2-minute break between each interval.
Wednesday
30 minutes easy running.
Friday
Warm-up for 15 minutes. 5 × 200-meter interval with long breaks.
Saturday
Marathon running. Start easy and increase the speed gradually. Run the first half at a pace that allows you to run the second half faster.
Recovery and exercise after the race
Depending on how tough the race has been for you and how fast you heal, you will spend time recovering from a marathon. After a marathon, you must think carefully about how you want to set up training and recovery. You should have everything from 3 days of rest after the race to a week or more until you feel that your legs start to recover again.
Then you can start up again with two effortless runs. Feel free to include brisk walking in these workouts. Have plenty of rest days between workouts the first two weeks after the race. The training should have relatively low intensity.
After 2 weeks, you can gradually switch to regular exercise again.
Related articles:
