WHAT MAKES THIS SUB 3 HOUR MARATHON TRAINING PLAN BETTER THAN THE REST?
In short, by incorporating acute: chronic workload and 80:20 intensity distribution calculations, we’ve ensured that weekly mileage increases are suitable, ultimately reducing injury risk and ensuring peak performance on race day.
We’ve also utilized feedback from Facebook groups and various running forums, we analyzed existing plans, modifying weeks linked with a higher risk of injuries for a safer, more effective training approach.
WHO SHOULD USE THIS TRAINING PLAN?
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.
The same plan can even be used as a sub 2.45 marathon training plan, just plug in the time you are aiming for in the pace calculator and adjust the plan accordingly.
This plan is our lower intensity sub 3 hour marathon training plan, which utilises more easy miles and an overall higher weekly mileage. If you’d prefer you can use our higher intensity sub 3 hour marathon training plan.
A sub 3:00 marathon is 6:51 per mile, however, you are likely to run around 26.4 miles on the day due to crowding, so you should aim for 6:48.
HOW DO YOU USE THIS TRAINING PLAN?
Use our training pace calculator below to give you a good starting point to figure out how fast you should be running during this training plan.
To get the most out of this plan we highly recommend signing up to our weekly training emails that will guide you through your training, including how to approach each session, optimize your nutrition and how to avoid injuries.
Bookmark our training plan and share it with your friends so you can all follow it throughout your training and let us know how you get on #caffeinebullettime