Got your sights set on a sub-3:30 marathon? Running and endurance coach, Tom Craggs, has put together a marathon training plan to help you reach your goal in record speed.
A 3:30 marathon is approximately 8:00mins/mile. To break 3:30, you should eventually be capable of a sub-1:37 half marathon (approx 7:20min/mile) and a sub-43:00 10K (approx 7:00min/mile).
Each week will include easy, long, tempo and speed runs as well as core sessions, a rest day and optional cross-training.
What everyone's reading
The training plan, which can be viewed in full as part of Runner's World Club, is an intermediate plan 16 week plan that features 5-6 workouts a week.
Training Plan
Below is a two week sample of the RWC training plan - you can access the full plan by becoming a Gold or Silver member.
Monday
STRENGTH TRAINING Foundation Workout A. Duration: 30 mins. Full workout and exercise descriptions can be found on full plan.
Tuesday
FARTLEK RUN3 x 3, 2, 1 min. Duration: 60 mins. Warm-up: 10 mins @9:00/mile or 5:36/km + strides and drills. Main set (x 3): 3 mins @7:21/mile or 4:34/km + 90 secs easy. 2 mins @7:05/mile or 4:24/km + 90 secs easy. 1 min @6:52/mile or 4:16/km + 90 secs easy. Run easy for 2 mins and repeat twice more. Cool-down: 10 mins @9:00/mile or 5:36/km. Coach notes: This is a fartlek run, so don't get too stressed about being really tight with the pacing. It's not an interval session with static recovery, though, so keep easy running on the 90-sec and 2-min recoveries rather than resting completely.
Wednesday
EASY RUN30-45 mins easy to steady. Duration: 45 mins. Relaxed/conversational run @9:00/mile or 5:36/km and for the last 10-15 mins @8:30/mile or 5:17/km. Coach notes: Stay relaxed throughout the start and, if you're not feeling your best today, keep the entire run easy.
Thursday
INTERVALS10 x 20 secs. Duration: 45 mins. Warm-up: 15-20 mins @9:00/mile or 5:36/km. Main set: 10 x 20 secs @95-100% effort with 1-min full recovery between. Cool-down: 5-10 mins @9:00/mile or 5:36/km.
Friday
REST OR EASY RUN + STRENGTH TRAINING Rest or 30-45 mins easy + Foundation Workout B (30 mins). Duration: 30-60 mins (total). Relaxed/conversational run @9:00/mile or 5:36/km, but take a rest day if you feel you need to. Follow this with Foundation Workout B, which can be found at the link here.
Saturday
FARTLEK RUN12 x 45 secs Duration: 50 mins. Warm-up: 10 mins @9:00/mile or 5:36/km + strides and drills. Main set: 12 x 45 secs @7:21/mile or 4:34/km with 75 secs @8:30/mile or 5:17/km between. Cool-down: 10 mins @9:00/mile or 5:36/km. Coach notes: This is a fartlek run, so don't get too stressed about being really tight with the pacing. It's not an interval session with static recovery, though, so keep easy running on the 75-sec recoveries rather than resting completely.
Sunday
EASY RUN Duration: 75-90 mins. Relaxed/conversational run @9:00/mile or 5:36/km. Coach notes: Stay relaxed throughout, but increase the pace a little in the second half if you feel good.
Monday
STRENGTH TRAININGFoundation Workout A. Duration: 30 mins. Full workout and exercise descriptions can be found at the link here.
Tuesday
EASY RUN+ strides. Duration: 35-45 mins. Relaxed/conversational run @9:00/mile or 5:36/km. At the end of the run, add in 3-4 strides @6:52/mile or 4:16/km. Coach notes: Stay relaxed throughout and only add the strides if you're feeling good at the end.
Wednesday
FARTLEK RUN15-18 x 1 min Duration: 55 mins. Warm-up: 10 mins @9:00/mile or 5:36/km + strides and drills. Main set: 15-18 x 1 min @7:21/mile or 4:34/km with 1 min @8:30/mile or 5:17/km between. Cool-down: 10 mins @9:00/mile or 5:36/km. Coach notes: This is a fartlek run, so don't get too stressed about being really tight with the pacing. It's not an interval session with static recovery, though, so keep running on the 60-sec recoveries rather than resting completely.
Thursday
EASY RUN OR CROSS-TRAINING 30-45 mins easy or 30-45 mins easy cross-training. Duration: 45 mins. Relaxed/conversational run @9:00/mile or 5:36/km or cross-train (such as cycle, hike or swim). Coach notes: Stay relaxed throughout, but increase the pace a little in the second half if you feel good.
Friday
REST OR EASY RUN + STRENGTH TRAINING Rest or 30-45 mins easy + Foundation Workout B (30 mins). Duration: 30-60 mins (total). Relaxed/conversational run @9:00/mile or 5:36/km, but take a rest day if you feel you need to. Follow this with Foundation Workout B, which can be found at the link here.
Saturday
INTERVALS 4 x 6 mins. Duration: 55 mins Warm-up: 10 mins @9:00/mile or 5:36/km + strides and drills. Main set: 4 x 6 mins @7:21/mile or 4:34/km + 2 mins easy. Cool-down: 10 mins @9:00/mile or 5:36/km. Coach notes: The 2-min rests can be static or a very gentle jog.
Sunday
LONG RUN90-105 mins easy. Duration: 105 mins. 105 mins @9:00/mile or 5:36/km. Coach notes: Doing all, or some of, your long run with a friend can make it feel less daunting and will help the miles pass by.
This isn’t the right training plan for me – what next?
If you become a Runner's World Club member, you can access a whole catalogue of training plans, catering to all distances and time goals, plus you get a magazine subscription exclusive offers, discounts and much more.
Robbie Britton is an ultra-endurance coach, athlete, author and the British 24hr record holder (277km/172miles). He is also one the brains (alongside Tom Craggs) behind all our Runner's World Club training plans.
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