Sub 3-Hour Marathon Training Plan

This plan is for you if… You’re a keen runner and have already done at least one marathon. It’s time to shoot for that magical sub-3 finish.

How often will I need to run? Five days a week, plus one core exercise session.

Target time: Three hours.

There are a few common signs spectators hold up at big city marathons. One offers a power boost if you touch it on the way past. Another cracks wise about the Kenyans having already finished. And a third reads “pain is temporary, sub-3 is forever”.

It’s just a number, but there’s something very special about a marathon time that starts with a two rather than a three. To achieve that feat, however, you’re going to need to put in some consistent good-quality training. There’s no half-arsing it when it comes to training for a sub-3 marathon, so get ready to spend a lot of time running and thinking about running over the next few months.

The first thing to consider is whether a sub-3 is realistic for you. No-one knows your body better than you, but a good indication that you’re up to the challenge is that you’ve already run a half marathon in under 1hr 25min. If you haven’t run a half marathon at all then don’t worry, this training plan has one scheduled in, and we’ve rounded up the best half marathons in the UK so you can find one that fits the plan for your marathon.

This plan will work well for anyone shooting for a marathon time up to 3hr 30min as well as sub-3-chasers, with all the runs based on paces that you can easily adjust to your ability.

About This Plan

This is one of three plans created for Coach by James Heptonstall, captain of Adidas Runners London (there’s also a plan for beginners and a sub-4hr plan). The full plan is below, but first here’s some advice to help you follow it.

Why is it important to do different kinds of runs in training?

Once you start aiming for faster times in your marathon it’s vital to mix up your training. This will make you faster and stronger and ensure the many miles of training you have to log are a little more enjoyable. Long runs help build endurance, interval sessions build speed, and tempo runs do a bit of both. Hill sessions increase strength and improve your technique, while easy runs help you to log more distance to boost stamina while still recovering from tougher sessions.

How do I fit all this running around other commitments?

“Fitting in the sessions is always difficult with work and other commitments, plus the lack of light in the winter months,” says Heptonstall. “For most people, Saturday and Sunday provide the most time to get that long run in. Other, shorter sessions can be done Monday to Friday.”

One of the best ways to fit in those midweek runs is to make them part of your commute. This is tougher to do when it comes to hard sessions, because trying to do intervals on busy city pavements is frustrating for all concerned, but it’s great to do your easy runs on the way to work or the way home.

Whatever your approach is, the key is planning. Line up all your runs for the week ahead on Sunday, keep a stash of running gear at work so you’re never left short when you need it, and consider prepping meals in batches so you have food ready to go in the fridge when squeezing in a run at lunchtime – the minutes saved on popping to the shops and back will keep you under the hour mark.

How important is it to warm up before each session?

It’s really important, and even though you won’t want to do it, you should. This is especially true before hard sessions, when you’re going to start at a fast pace. Doing this without a warm-up risks injury, or a horribly slow first rep. Up to you which of those is more terrifying.

“Do an active warm-up, which involves things like skips, side skips, high knees, heel flicks, dynamic stretches and gentle strides,” says Heptonstall. If you’re shooting for a sub-3hr marathon, you probably have a go-to routine already, but in case you don’t or you fancy mixing things up, try this warm-up routine from Heptonstall.

Do I need to do anything on rest days?

You don’t have to do anything on rest days, but if you’re the kind of person who gets antsy doing nothing, then you can slip in 20 minutes of active recovery – opt for cycling or swimming, not running.

“You can also try a five-minute ice bath followed by a hot shower held over your legs for 30 seconds,” says Heptonstall. “Also, try to use a foam roller after running sessions and, if your budget allows, have weekly massages.”

In general it’s also important to stretch. Every day if possible. If not, just 20 minutes of static stretching as often as you can manage will work wonders. On training days, make sure to do this after the run or core workout, not before.

See related

• The Best Marathon Running Shoes For Training And Racing
• Sub 4-Hour Marathon Training Plan
• 14-Week Beginner Marathon Training Plan
• Marathon Training: Plans, Gear, Nutrition Advice And More

Sub 3-Hour Marathon Training Plan

Pacing Guide

Easy: You can hold a conversation while running.

Steady: You can say the odd sentence, but not speak for long periods. This works out at around your marathon pace.

Tempo: Dispense with talking. This is around your 5K pace.

Strides: Short sprints at around 85% to 95% effort, around the pace at which you’d run a mile or 1500m race. Build up your speed over the first five seconds of the stride, hit your pace through the middle stretch, and then ease off over the final five seconds.

1:1 standing rest: The length of your rep dictates the length of your rest with these sessions. For example, if you’re doing 1km reps and you do the first rep in 3min 30sec, you then take a 3min 30sec rest. The same goes for the rest of your reps. Rest for as long as your run, in short – but do try to keep those reps equal!

Core Exercises

On core workout days, choose ten exercises from the following.

• Plank
• Balancing crunch
• Wall sit
• Press-up
• Superman (arms and legs)
• Russian twist with weight
• Mountain climber
• Split squat
• Sit-up
• Weighted squat
• Side plank (both sides)
• Sit-out
• V-sit (jackknife)
• Burpee
• Step-up with extension

Drills

Where noted, complete the following eight drills.

• High knee walks (HKW) on the flats of your feet.
• HKW with kick-outs on the balls of your feet.
• Backwards walk with kick-out. Place your heel down before moving backwards.
• A-skip. High knees with skip.
• B-skip. A-skip with a kick-out.
• Backward running. Stride out.
• Straight leg bounces on the balls of your feet.
• Bent leg bounces on the balls of your feet.

Week 1

You’ll need to do a lot of running to get into sub-3hr shape, and to make sure your body can handle that mileage you need to get your core work in. Make sure you build a routine you can stick to during these early weeks, when the amount of running is low compared with later on.

Week 2

Week 3

Week 4

The workload starts to pick up significantly this week, and you’ll be running 24km over two days at the weekend. Make sure you help your body recover between runs with things like stretching, yoga and foam rolling, and get your feet up when life permits a break.

Week 5

Week 6

Week 7

Week 8

It’s race week! If you can get to a live half marathon that’s ideal, but a virtual half would also be a good tester to see where your fitness is at. As a rough guideline, most sub-3hr marathoners aim for a 1hr 25min half marathon, but don’t despair if you don’t hit that mark – remember you’re tackling this half marathon in the middle of an intense marathon training plan, rather than coming in completely fresh.

Week 9

Week 10

Week 11

Your longest run of the plan is this weekend, and you’ll be logging a hefty 35km. This is a great chance to test all the kit you’re going to use for the marathon, and also rehearse your nutrition plan including running gels. Try to find a route that’s similar to your marathon in terms of terrain and elevation – don’t pack your 35km with hills if you’re going to be running a flat marathon, for example.

Week 12

The taper for the marathon begins here, but while you should be focused on resting where possible, there’s still a lot of running to do before race day. Keep ticking off your runs and look after yourself – this would be a bad time to get ill!

Week 13

Week 14

Time to shine. All the hard work you’ve done during the plan is about to pay dividends. Try and stay calm during race week and don’t let maranoia get the better of you. Sleep as much as possible and start to increase your carb intake in the final couple of days before the race. Enjoy!