Description

Aiming to break the 3-hour barrier? This 18-week premium marathon training plan is designed for experienced runners targeting a marathon finish time under 3 hours. With structured, progressive training, the plan focuses on developing the endurance, running efficiency, and marathon-specific strength needed to sustain the pace required for a sub-3-hour finish.

Built for runners ready to take their performance to the next level, this plan provides a purposeful training structure to help you prepare for race day, maximise your potential, and pursue your sub-3-hour goal with confidence.

– Typically supports: Runners aiming for 2 h 45 min – 2 h 59 min times, but results may vary by individual fitness level and chosen training paces.
– Often corresponds to a 1 h 18 min –1 h 25 min half-marathon times
– Suitable for runners already consistently training at ~75 km per week with an established running routine
– Training: 5–6 runs per week
– Weekly volume*: ~75→110 km OR ~6.5→9.5 hours
– Longest run: 36 km OR ~3h

*PLEASE NOTE: The total weekly distance and training time depend on your individual running pace. The plan includes double training days (running + strength).

What the training plan includes:
– 2 speed training sessions a week
– Strength training (home and gym)
– Adjustment guidance if you are running a half-marathon race during the plan
– Distance-based and time-based training options for flexibility
– Effort-based training instructions using RPE
– Pace calculation guidance (kilometres and miles)
– Heart rate guidance for different training intensities
– Hydration and energy intake guidance
– Warm-up guidance
– Recovery and fatigue management
– Pacing strategies
– Heat, humidity & heat tolerance
– Race week tips
– Race week checklist