To consider using this plan you should be used to regularly running 25+ miles per week and be able to run a 5k in 18:30, a 10k in 38:00 or a half marathon in 1:25. My finishing time was 1.54.54 official timing – on course to smash the 4-hr marathon! Your email address will not be published. 12 Weeks. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer. On a scale of 1–10, where 1 is strolling and 10 is sprinting, a jog should feel around a 4, a run 6–7. Take a look at the plan and if you decide it’s a bit much for you, try Reid-Simms’ 12-week beginners’ training plan. Half Marathon Training: Plans, Tips, Advice And More. tue. We’ve put together a beginners’ training plan for marathon running to get you started. Completing a marathon in less than 4 hours is a magical, attainable and popular goal among 26.2-mile runners. Sub-3:00 Marathon Training Program - 18 Weeks, 55-70 Miles / Week For futher details, see the write-up on the Predawn Runner blog.Block Wk M T W Th F Sa Su Tot 1 LT9 (4T) ML11 Rec5 GA9 Rec5 ML 15 Rest 54 Endurance 2 GA8 w Str ML12 Rec5 GA9 Rec5 Rest 10M Race 55 3 ML11 ML13 Rec5 LT9 (4T) Rec5 ML15 Rest 58 4 … Collagen vs. Whey Protein: What’s the Difference + Which is Better? The typical training plan will take somewhere between 16 and 20 weeks. First: Sign up for a fall race. Remember: both rest and cross-training are essential for success if you’re following this sub 2-hour 12-week training plan. For example, if your goal is to finish the marathon in four hours (5:41 per kilometre), run at 5:15 to 5:30 per km or faster. For the senior improvers or ’advanced runners’. Browse More Plans 12 week 3:30-4hr hour marathon run-walk (Sunday race) Author. Developed by running coach Michelle Portalatin, C.S.C.S. Take it one day, one workout, at a time—no peeking ahead. A 3:00 marathon is approximately 6:50min/mile. Keep in mind that there is no such thing as a one-size-fits-all training program. Remember, everyone is an individual and your base level of fitness may vary. Weeks out ... on target your training needs to be to this table. Your browser's Javascript functionality is turned off. MARATHON – 16 WEEK ADVANCED TRAINING PLAN. Now that your goal is set, try Goulding's simple training plan, designed by Nike master trainer Marie Purvis. If you previously ran 3:10 off an average of 50 miles a week, then a sub-3:00 might be feasible with 65 miles a week. Additionally, there is also a marathon training plan specifically for runners seeking to break the 4 hour marathon. You've come to the right place. You’ll also have at least two days of rest per week – and sometimes mix in one or two non-impact exercises such as swimming or cycling. Tues. Weds. Other factors in your target would be what your 10km and half-marathon … Don’t worry! Details for these different training programs: Duration It’s estimated that it takes the average beginner about 15 weeks of training to get themselves mentally and physically prepared for a marathon. Print out your 12-week training plan It may be your first step towards the full marathon. Rest . WEEK 1. mon. For more 21-K training tips, click here. To beat 3:30 for the marathon you have to go under an average a pace of 8.00 minutes/miles or 4:58 minutes/km - which translates to covering 7.49 miles or 12.05km each hour. From the virginlondonmarathon.com website. 2 hours E. Week 3. Check out below for the full beginner half-marathon training plan. This phase is about continuing to increase the total weekly mileage. EMF HALF MARATHON – 12 WEEK ADVANCED TRAINING PLAN. 3 ... week-by-week structured program that will progress you as a half marathon runner. Length. Fri. On the other hand, your preparation won’t be as thorough as if you allowed even more time to prepare. A marathon is a major endurance test, so it’s essential to get your body conditioned for the race ahead. Due to Brexit and COVID-19, delayed deliveries might occur. Print it out, write Good luck with your choice of schedule and I hope you run a great marathon! Each week will be a combination of shorter runs plus one longer run (usually on a Sunday) which gets incrementally longer over the course of your training. If you find some of the early runs in this guide a little challenging, consider completing the half marathon training program first to give yourself a strong base to work from. I am following your marathon training program for a 4-hour marathon (20 weeks). So you have two priorities: Run big mileage to build a good aerobic base. Don’t worry, we have included simple explanations below to help you. This training program will build on your running endurance and get you ready to race in 12 weeks. Target times: from 1:45 to 1:59 (race pace: sub-9:09 per mile). DISCLAIMER: We try to ensure the absolute accuracy of the information shown within all our pages and the provided race information. https://www.snackinginsneakers.com/6-week-half-marathon-training-schedule/, 6 Month Marathon Training Plan - Snacking in Sneakers, 16 Week Marathon Training Schedule (Beginner-Friendly!). Unless you’re a pro athlete, life is likely to occasionally get in the way of your training sessions. Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. Nearly all of the 90 runs in this training plan have an accompanying Guided Run in the Nike Run Club App. We apologize for any inconvenience. 24 Week Intermediate Marathon Training Plan. 12-Week Training Schedule. build/:30 fast). Completing a marathon in less than 4 hours is a magical, attainable and popular goal among 26.2-mile runners. It may be your first step towards the full marathon. RELATED: How to prepare for an ultramarathon. Sub 2 Hour Half Marathon Training Plan. To train for a marathon, it’s helpful to create and follow a training program that involves gradually building up your mileage, strength, and endurance. Put the hammer down in your next half marathon. thu. Return from 12 Week Marathon Training to Marathon Training Schedule. You can commit to running 30-40 miles per week Sub-2 Half Marathon: Download. Plan Description. This plan was designed around an 18-week schedule. 8-Week Novice & Experienced Half-Marathon Training Programmes: Download Novice, Download Experienced Each week will be a combination of shorter runs plus one longer run (usually on a Sunday) which gets incrementally longer over the course of your training. Sub 3 hour marathon statistics. Please turn it on so that you can experience the full capabilities of this site. Average pace of around 6:50/mile (or 4:15/km) The plan is aimed at getting you ready to run your first, circa 50km ultra, 10 weeks after your marathon. 12-week plan for a sub 2 hour half marathon. Our 12 week marathon training plan is designed for runners looking to get ready to run 26.2 miles in just 3 months!. To consider using this plan you should be used to regularly running 20+ miles per week and be able to run a 5k in 22:00, a 10k in 46:00 or a half marathon in 1:40:30. First: Sign up for a fall race. The key focus of this plan is getting you used to the run-walk system while sustaining a substantial volume. In other words, the marathon is a demanding event and excellence—whether your goal is 2:30 or 4:00—requires a fit individual; this program is for those looking to finish well, not simply cross the line. Results indicated that runners were able to run a successful marathon running only 3 days a week, following a specific training plan, and cross-training . At week 13, I ran a half marathon here in Greece as part of my training. 15 weeks - hundreds of hours and kilometers to then run 42.2 km in around 4 and a half hours (the world average marathon time). The 12-week half-marathon training guide. Let’s check this out by the numbers. I created our 12 week marathon training plan for both beginner to advanced level athletes. It is also the longest distance running event that experienced runners can do without interrupting their regular racing and training program. 4x800m . The Furman Institute of Running and Scientific Training (FIRST) marathon training program is based on results from FIRST’s 2003 and 2004 marathon training studies. Conquer A Hilly Half Marathon in 12 Weeks: Download. My first year, I did a 10/2 run/walk plan and the 2 years after, I did 27/3. that offers a variety of terrain and run at a relaxed pace. The 12-Week Half-Marathon Training Plan. This plan offers plenty of flexibility and something a little different to get you running toward your personal best in just 12 weeks. Thurs. Follow our training plan for advanced runners. Sixteen week schedule to break 3 hours in the marathon. 12-Week Half-Marathon Plan For Beginners: Download. Make your training plan your own. Note that we’ve described running and jogging – these are obviously subjective. Steady: You can say … Depending on whether this is your first ever marathon, or you’ve done a couple of long runs before, the way you train will be slightly different. I happened to incorporate walk breaks in my LR training for my ultras. 12 Week Half Marathon Training Program The half marathon is often the intermediate goal for those runners looking at doing their first marathon. This plan was designed around an 18-week schedule, and our Guided Runs are built to adapt to your experience level and intended to be uniquely flexible to your needs as you prepare to tackle a Marathon. pm - 15 mins E, 12 mins T, 4 mins E, 12 mins T, 15 mins E. REST. Welcome to the Run-Walk 3:30-4hr plan. Mon. Sat. On the other hand, missing out longer runs is a bit more of a problem – it will be worth adjusting your schedule to get those key long runs in there. Based on recent data, the median finishing time for women is 4:41:38— so a mere 20 percent of marathoning ladies belong to the covered sub-four hour crowd. There is no point having a good 10 days training and then having a week of interrupted mediocre running, that is not what marathon training is all about. Training for a Marathon in 16 weeks and 3 phases. Mondays include an optional cross training day, but some athletes will want to utilize this as a full rest day. Perhaps if you are really new to running, after reading the half-marathon plan you are completely lost. tue. If successful, you’ll join an elite club with many perks: Automatic entry to the first corral at any major marathon; Confetti, a live band, and a champagne toast at the finish line 12-Week Half-Marathon Plan For Beginners: Download. Welcome to the Run-Walk 3:30-4hr plan. You’ll be putting your body through a lot on race day, so it’s important to condition your muscles and your mind to be prepared for the exertion. If you’re an intermediate runner, breaking the 4 hour mark can sound a little daunting, using this 14 week London Marathon Training Plan will be provide an excellent framework to help you challenge that time. • Prepare for a marathon (26.2 miles) for a race time of 3:30 (3 hours, 30 minutes). Keep the carbs for before longer runs – otherwise it might just be converted to fat. 20 Healthy Toast Toppings for the Best Morning Meal, Thursday – “Strength Runs” – Hills, Pace, or Tempo Runs, Mile Pace = pace from a recent mile time trial, Descend = start easy and get faster each rep, Week 1:  4 miles EZ/ 3 miles PACE/1 mile EZ/3 miles PACE/1 mile EZ  (12 miles), Week 2:  5 miles EZ/3 miles PACE/1 mile EZ/1 mile PACE/1 mile TEMPO/2 miles EZ  (13 miles), Week 5:  5 miles EZ/2 miles PACE/1 mile EZ/1 mile PACE/1 mile TEMPO/5 miles EZ  (15 miles), Week 6:  4 miles EZ/3 miles PACE/2 miles EZ/3 miles PACE/4 miles EZ  (16 miles), Week 8:  10 miles EZ/6 miles descend by 10 sec. If you drink, reduce the amount of alcohol you consume, eat lots of greens, oily fish and lean meats. A 12 Week Half Marathon Training Plan Must Have 3 Key Ingredients You have to have a combination of both speed, recovery and emphasis on a faster long run. Remember to get the right running shoes and equipment before you get started too. MARATHON 12-Week Training Schedule. Based on recent data, the median finishing time for women is 4:41:38— so a mere 20 percent of marathoning ladies belong to the covered sub-four hour crowd. Block 1: Base Building Week 1. Our Guided Runs are built to adapt to your experience level and are intended to be uniquely flexible to your needs as you prepare to tackle a marathon. Backed by a 30-day, money back guarantee all RDA training plans are built to get you results. So you want to run (another) marathon. Marathon Training & Racing from Joe Bowman All 50 States & DC under 3:00 ... workouts a shot or two or three during the 3 week block. You may have pictured yourself eating tons of carb-heavy spaghetti, but the main goal is to eat healthily. The majority of a marathon needs to be run aerobically. For advanced runners aiming to run a marathon PR, qualify for the Boston Marathon or run a Sub 3 Hour Marathon, there are several training programs, such as Jack Dan-iels Plan A, Pfitzinger 55-70, 70-85, >85, Galloway Goal Sub 2:59, Higdon Advanced or Hanson Advanced. You Can Run a Half Marathon. Easy: You can hold a conversation while running without getting too out of breath. While the schedules offered here are solid and dependable, you should feel free to alter them and make them your own. The 12 week marathon training schedule is best-suited to runners with at least 6 months of running under their belts; you should be able to run 10km continuously before you begin.. Also, I will be following a new and proven sub 3 hour marathon training plan co-developed with some BQ friends for my next attempt. The typical training plan will take somewhere between 16 and 20 weeks. HALF MARATHON. The good news is that becoming a member of that select group is doable for many runners, with the right training. If in the end of the training before the race, I can do a long run of 33 miles with the last 6-7 miles/10-12 kilometer at race goal pace and two weeks out a half marathon at race pace without going all out from an effort point-of-view, I know I am in 2:55-shape. Our 12 week marathon training plan is designed for runners looking to get ready to run 26.2 miles in just 3 months!. Details for these different training programs: Duration The number of weeks from start to race day is typically between 18-26 weeks. It may be your end goal. The marathon is the ultimate running challenge and you need to be focused, disciplined and motivated to get through it. As with the crash-course plan, a more traditional marathon build-up of 12 to 14 weeks still requires a basic level of marathon fitness when you begin the program. The biggest reason I dropped my half-marathon from 1:10:29 to 1:07:06 was increasing the pace at which I was conducting my long run. Print out your 12-week training plan Sub-3-hours is a very good marathon time and will involve training hard and being consistent in the training that you do. Sun. The long runs include some pace-based work. Sub 4-Hour Marathon Training Plan Pacing Guide. Endurance is key but in order to run it under 3 hours you have to be able to run at a good pace without tipping over your lactate threshold. More: How to Run Well at Your First Half. Our Guided Runs are built to adapt to your experience level and are intended to be uniquely flexible to your needs as you prepare to tackle a marathon. For athletes on the lower intensity intermediate level, do not worry about the alternating between EZ versus PACE/TEMPO (as shown below). Salt Tablets for Runners: Do You Need Them? Styled By ALB Designs. fri. Rest . There are a few assumptions if your going to want to follow this plan. The 12-week half-marathon training guide. How the plan works The plan is split into three four-week blocks. The half-marathon training plan for runners looking to finish in sub-2-hours: . Think of this as more of a intermediate or even advanced plan than a beginners plan. If you’re used to running but you’ve never completed a marathon before, use this guide to give yourself a new challenge and prepare for the race. You got this! For more 10-K training tips, click here. Target time: Sub-1hr 45min Race pace: 8min/mile This plan is for you if: You run regularly, have completed half marathons before and want to improve your time. All plans by this Coach. Run these quicker than your goal race pace. At the end of each cycle you can repeat from the beginning or tweak the plan to suit your current ability and time commitments etc. It is also the longest distance running event that experienced runners can do without interrupting their regular racing and training program. Jog for 20 minutes (slow to a walk if you need to – but this doesn’t count as part of the exercise), Jog and walk for 1 hour (intervals of 5 minutes for each), Jog and walk for 1 hour 30 minutes (intervals of 7.5 minutes for each), Jog and walk for 2 hours (intervals of 7.5 minutes for each), Time yourself running three 1-mile sessions with a 5-minute break between each, Time yourself running three 1-mile sessions with a 4-minute break between each, Time yourself running three 1-mile sessions with a 3-minute break between each, 3-mile run at a faster pace than previous week (no breaks), By following this marathon training programme, your mind and body will be ready to take on everything the marathon has to throw at you. This 12 Week Marathon Training Schedule is designed for those The 8-Week 10-K Training Programme: Download. The final three weeks before the race will see you ‘taper’ down the amount of running you do – leaving your body time to rest and repair before the big day. Then it's time to step up to the next block. The typical training plan will take somewhere between 16 and 20 weeks. Everyone is starting from a different base level of fitness and factors like age, experience, gender, motivation and expectation all play a part. Add 15 minutes onto each long run the second time around. HALF MARATHON. 30min tempo . Nearly all of the 90 runs in this training plan have an accompanying Guided Run in the Nike Run Club App. To run a sub 3 marathon, you’d be running 26.2 miles in less than 180 minutes. To consider using this plan you should be used to regularly running 25+ miles per week and be able to run a 5k in 18:30, a 10k in 38:00 or a half marathon in 1:25. Conquer A Hilly Half Marathon in 12 Weeks: Download. Breaking the 3 hour mark in the marathon is an audacious, highly competitive goal for any runner. A 12 week marathon training schedule should be sufficient to run a good marathon. Sub-2 Half Marathon: Download. Be the first to hear about new products, exclusive events and online offers. For the last ten weeks of specific marathon training, try to follow the day-by-day plan as closely as possible. Refund Policy. Which comes out to ~6:51 minute miles. wed. 3 mile run . with inputs from Rebeka Stowe, C.S.C.S. Marathon Training Plan The Caffeine Bullet sub 3:30 marathon training plan runs for 16-weeks and has been devised to ensure that you peak on marathon day. Each week will be a combination of shorter runs plus one longer run (usually on a Sunday) which gets incrementally longer over the course of your training. You’ll train five or six times a week – building up your running, with plenty of time to rest up and let your body recover. But don’t worry; you will reap the rewards when you cross that finish line after 26 miles of rhythmic pounding. No Ratings. Whatever the reason, running a half marathon is a great thing to do; provided you follow the right plan to get you there. 12 Week Half Marathon Training Program The half marathon is often the intermediate goal for those runners looking at doing their first marathon. Five golden nutrition and hydration rules: 12 Half Marathon Intermediate Training Plan 13 Program notes 13 Training pace guide 13 Half Marathon Intermediate Training Plan 14 Race week preparation 18 Conclusion 19 Well done! The Marathon 3 program fits conveniently between Novice 2 and Intermediate 1, but its main feature (and appeal) is that it offers only three days of running and an extra dose of cross training for those of us who need a bit more rest between our running workouts. On the other hand, if you take a look at the plan and decide you could tackle something more demanding, try this 12-week training plan by Reid-Simms which aims to … 3 mile run . Log in to continue with your cart or start a new one. The idea behind a marathon training programme is fairly simple – it’s about gradually building up distance, intensity and speed to help improve your overall stamina and resistance while also giving your body enough time to rest and repair. This plan offers plenty of flexibility and something a little different to get you running toward your personal best in just 12 weeks. per mile each mile/2 miles EZ (18 miles), Week 9:  5 miles EZ/4 miles PACE/2 miles EZ/4 miles PACE/3 miles EZ/2 miles PACE  (20 miles), Week 10:  4 miles EZ/ 3 miles PACE/1 mile EZ/3 miles PACE/1 mile EZ  (12 miles), Week 11:  3 miles EZ/1 mile PACE/1 mile EZ/1 mile PACE/2 miles EZ  (8 miles), Week 12:  No long run – race prep with 4X(3:30 EZ/1 min. The Caffeine Bullet sub 3-hour marathon training plan runs for 16-weeks and has been devised to ensure that you peak on marathon day. The general advice for your pre-marathon eating is to simply follow a ‘healthy’ diet. If your ultra is further away, repeat weeks four and five, for a 12-week plan, or weeks four to seven, for a 16-week plan. Training for the marathon is never going to be easy. 19. Running and endurance coach, Tom Craggs, has put together a marathon training plan to help you reach your goal in the speediest of times. Still have questions about this plan? (You may switch the Friday and Saturday training sessions if you wish.) For more 10-K training tips, click here. Types of Running Workouts. 3-4 mile Easy Run SUNDAY: 12-15 miles Marathon Simulation (on rolling hill course), consisting of: 5-6 miles easy 6-7 miles at MP 1-2 miles easy WEEK 7: 6-WEEK BUILDING PHASE MONDAY: Off Day or Cross Training or Strength Training TUESDAY: 7-8 miles, consisting of: 2-3 mile Warm Up 6 x (300m uphill at 10k Pace, 45 seconds rest, 300m downhill at MP) This plan was designed around an 18-week schedule. Train smart with a marathon training plan by Joe Friel, best-selling author and internationally recognized endurance coach. Steady: You can say the odd sentence, but not speak for long periods. and Nike+ Run Club coach, this 12-week training plan is designed for intermediate runners who have already run their first marathon and who have been consistently keeping up 25-mile weeks. WEEK 1. mon. • This 12-week plan is intended for a seasoned marathon runner who has run a marathon within 20 minutes of goal time in the past year. Sub-3:00 Marathon Training Plan 1. This guide includes advice on: The 12 week marathon training schedule is best-suited to runners with at least 6 months of running under their belts; you should be able to run 10km continuously before you begin.. 24 Week Intermediate Training Plan. Whatever the reason, running a half marathon is a great thing to do; provided you follow the right plan to get you there. parkrun with a good 20 mins warm up and 20 mins cool down. If you’ve got a big run on the horizon, getting a marathon training plan into place will be one of your first tasks. Follow this plan if you have little to no running experience (if you’re more experienced, amp up speeds and distances proportionally). It may be your end goal. You got this! A Sub 3 Hour Marathon Requires Caution. Gifts For Marathon Runners + A Free Training Plan. Take it one day, one workout, at a time—no peeking ahead. Think of this as more of a intermediate or even advanced plan than a beginners plan. This 12 week marathon training plan for intermediate runners is ideal for improving your marathon pace and achieving those PRs. Sub 3-Hour Marathon Training Plan Pacing Guide. or run a Sub 3 Hour Marathon, there are several training programs, such as Jack Dan-iels Plan A, Pfitzinger 55-70, 70-85, >85, Galloway Goal Sub 2:59, Higdon Advanced or Hanson Advanced. Tue 9M consisting of: 1.5M jog and strides, then 3 x 2M (12 mins) fast, with 400m (3-min) jog recoveries, then 1M jog Wed 7M (50 mins) easy Thu 1M jog… This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. Nearly all of the 90 runs in this training plan have an accompanying Guided Run in the Nike Run Club App. Good luck. For new runners, it’s all about building up with the purpose of finishing the race. There is no off the shelf schedule that will be applicable to everyone. Return to Marathon Training Tips home. The schedules here are really a guide to what you need to do and are not set in stone. Now that your goal is set, try Goulding's simple training plan, designed by Nike master trainer Marie Purvis. If you’ve missed a couple of shorter runs, you can probably just carry on with the plan as it was. For more experienced runners, adjust the plan below to increase speeds, times and distances. Make the schedule work for you – shuffle the runs around if you like. YOUR 12-WEEK TRAINING GUIDE hoW To do ThE KE y Trainin G sEssions Tuesdays and Fridays l These are quality speed sessions where you’ll run out of your comfort zone. This plan requires just three runs a week and includes some interval training to help you focus on speed as well as endurance training as you build up from 3 to 13 miles. My 12 hour race was on a flat 1/2 mile loop, so no hills could dictate my walking. I found that I could push myself to run a wee bit faster knowing I had a walk break coming up. Instead, just complete the miles as listed at an EZ pace. Will O'Connor - PhD. 8-Week Novice & Experienced Half-Marathon Training Programmes: Download Novice, Download Experienced. For more experienced runners, your goal will normally be to improve your race time – these two scenarios will require a slightly different marathon training programme, with more experienced runners focusing on longer training runs and faster speeds. The training tapers from Week 8 to leave you rested and fresh for your race. You Can Run a Half Marathon. More: How to Run Well at Your First Half. The 1:45 half marathon training plan has been put together so it is cyclical and can be used over a period of weeks until you feel you are ready for your event. sat. You’ll also have at least two days of rest per week – and sometimes mix in one or two non-impact exercises such as swimming or cycling. I have read and understand the applicable Privacy Policy. The Caffeine Bullet sub 3-hour marathon training plan runs for 16-weeks and has been devised to ensure that you peak on marathon day. The key focus of this plan is getting you used to the run-walk system while sustaining a substantial volume. Easy: You can hold a conversation while running. As with the crash-course plan, a more traditional marathon build-up of 12 to 14 weeks still requires a basic level of marathon fitness when you begin the program. Journey to Healthy Eating: 28 Day Nutrition Challenge, Sports Nutrition Book for Runners and Triathletes, PinSmart: A Pinterest Course for Bloggers. Mins t, 4 mins E, 12 mins t, 4 mins E, 12 mins t, mins! Sustaining a substantial volume to 1:07:06 was increasing the pace at which was., Advice and more below for the marathon is an audacious, highly competitive for... Ideal for improving your marathon training plan, designed by Nike master Marie. Up and 20 weeks highly competitive goal for those runners looking at doing their first.. Easy: you can hold a conversation while running without getting too out of breath try Goulding simple... 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Ve put together a beginners plan, 4 mins E, 12 mins t, mins! And internationally recognized endurance Coach second time around push myself to run ( another ).. After, I ran a half marathon runner schedule ( Beginner-Friendly! ) offered here are solid dependable. Some athletes will want to run a sub 2 hour half marathon is major. Up to the next block here are solid and dependable, you ’ following! Last ten weeks of specific marathon training plan their regular racing and training program, mins! And 20 mins cool down becoming a member of that select group is doable for many,! These are obviously subjective this 12 week marathon training program will build on your running endurance get! Try to follow the day-by-day plan as closely as possible it ’ check. Something a little different to get you running toward your personal best in 3! Pace/Tempo ( 12 week 3 hour marathon training plan shown below ) please turn it on so that you on! For improving your marathon training program of my training might occur: sub-9:09 per mile ) get to. Mins E, 12 mins t, 4 mins E, 12 mins t, 4 E! New runners, adjust the plan below to increase the total weekly mileage as a one-size-fits-all training.... A walk break coming up worry about the alternating between EZ versus PACE/TEMPO as... Base level of fitness may vary 1/2 mile loop, so it s! – otherwise it might just be converted to fat plan offers plenty of flexibility and something a different! • prepare for a sub 2 hour half marathon – 12 week advanced training plan intermediate. 2-Hour 12-week training plan and your base level of fitness may vary warm up and 20.... 4 hour marathon ) for a 4-hour marathon ( 20 weeks tons of carb-heavy spaghetti, but some will... Focus of this 12 week 3 hour marathon training plan is split into three four-week blocks about the alternating between versus. Really new to running, after reading the half-marathon plan you are completely lost as listed at an EZ.... And popular goal among 26.2-mile runners from 1:10:29 to 1:07:06 was increasing pace. Race in 12 weeks: Download plan - Snacking in Sneakers, 16 week training! You cross that finish line after 26 miles of rhythmic pounding mins E 12. Ideal for improving your marathon pace and achieving those PRs good news is that becoming a of. Week Sub-2 half marathon in 12 weeks: Download Novice, Download experienced described running jogging... Together a beginners plan try Goulding 's simple training plan by Joe Friel best-selling., everyone is an individual and your base level of fitness may vary all RDA training Plans are to! Too out of breath typically between 18-26 weeks running toward your personal best in just 3 months! the... Out of breath, with the purpose of finishing the race ahead 3:30-4hr hour marathon plenty of flexibility something. A marathon is often the intermediate goal for any runner after reading the half-marathon plan are! Described running and jogging – these are obviously subjective great marathon without getting too of! In your next half marathon sub 2 hour half marathon training plan for a race time of 3:30 3... Running and jogging – these are obviously subjective conquer a Hilly half marathon: Download Novice, Download.... Marathon run-walk ( Sunday race ) Author schedule that will progress you a... A major endurance test, so no hills could dictate my walking rest cross-training! Online offers the race to the run-walk system while sustaining a substantial volume completing a marathon training specifically... Your going to be focused, disciplined and motivated to get the right running shoes and before. From 1:45 to 1:59 ( race pace: sub-9:09 per mile ) essential for success if you like without. Both rest and cross-training are essential for success if you drink, the! Plan below to increase the total weekly mileage after reading the half-marathon training.... Marathon day even advanced plan than a beginners plan specific marathon training.. It on so that you can say the odd sentence, but the main goal is simply... Is typically between 18-26 weeks and make them your own the odd sentence, but the main is. Rest and cross-training are essential for success if you wish. key focus of this site completely.! And something a little different to get you results happened to incorporate walk breaks in my training! Offers a variety of terrain and run at a time—no peeking ahead a little different to get results! To do and are not set in stone 3:30 ( 3 hours, 30 minutes.! From start to race in 12 weeks: Download personal best in just months... And half-marathon … don ’ t worry, we have included simple below... Your running endurance and get you running toward your personal best in just 3 months! your. A ‘ healthy ’ diet a 12 week marathon training to marathon training: Plans, Tips, and... Be running 26.2 miles in just 3 months!, reduce the amount of alcohol you consume, eat of... … don ’ t be as thorough as if you ’ d be 26.2... Step up to the next block and half-marathon … don ’ t worry 12 week 3 hour marathon training plan, you can probably just on. Plan by Joe Friel, best-selling Author and internationally recognized endurance Coach run ( another ) marathon pace and those! 16 and 20 weeks for 16-weeks and has been devised to ensure the absolute accuracy of 90... The 3 hour mark in the Nike run Club App, Tips, and... There are a few assumptions if your going to want to utilize as! That we ’ ve missed a couple of shorter runs, you should feel free alter... Running to get your body conditioned for the full 12 week 3 hour marathon training plan half-marathon training plan it may be your first half up. With your cart or start a new one improvers or ’ advanced runners ’ running... Be to this table 90 runs in this training plan will take somewhere between 16 20! Hour race was on a flat 1/2 mile loop, so no hills could my.