Got your sights set on a sub-3 marathon? Running and endurance coach, Tom Craggs, has put together a a series of marathon training plans, as part of Runner's World Club, to help you reach your goal in the speediest of times.
A 4:00 marathon is approximately 9:00mins/mile. To break 4:00, you should eventually be capable of a sub-1:50 half marathon (approx 8:20min/mile) and a sub-50:00 10K (approx 8:00min/mile).
Each week will include easy, long, tempo and speed runs as well as core sessions, rest days and optional cross-training.
What everyone's reading
The training plans when accessed via RWC, can be downloaded as a pdf or with a gold membership added to you running watch (Garmin, Polar, Apple etc) via our training partner Final Surge.
Monday
STRENGTH TRAINING Duration: 30 mins. Full workout and exercises descriptions can be found in the full RWC training plan.
Tuesday
FARTLEK RUN Duration: 56 mins. Warm-up: 10 mins @9:45/mile or 6:04/km with strides and drills. Main set: 15-18 x 1 min @8:05/mile or 5:01/km with 1-min steady between. Cool-down: 10 mins @9:45/mile or 6:04/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 1-min recoveries rather than resting completely.
Wednesday
CROSS TRAINING Duration: 30-45 mins. Cross training can be a real boost to your overall fitness and endurance. You can try a variety of exercises, from a strong hike, bike ride or different cardio machines at the gym.
Thursday
EASY RUN OR REST Duration: 45 mins. Relaxed/conversational run @9:45/mile or 6:04/km but take a rest day if you feel that you need to.
Friday
STRENGTH TRAINING Duration: 30 mins. Full workout and exercises descriptions can be found in the full RWC training plan.
Saturday
INTERVAL RUN Duration: 52 mins. Warm-up: 10 mins @9:45/mile or 6:04/km + drills and strides. Main set: 4 x 6 mins @8:05/mile or 5:01/km + 2-min easy between. Cool-down: 10 mins @9:45/mile or 6:04/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 @9:45/mile or 6:04/km. Coach notes: Plan out a route before or arrange to meet a friend to make a long run easier (depending on the friend).
Monday
STRENGTH TRAINING Duration: 30 mins. Full workout and exercises descriptions can be found in the complete RWC plan. Click here to sign up.
Tuesday
FARTLEK RUN Duration: 53 mins. Warm-up: 10 mins @9:45/mile or 6:04/km with strides and drills. Main set: 8 mins @9:00/mile or 5:36/km + 2-min easy. 5 mins @8:30/mile or 5:16/km + 90-sec easy. 4 mins @8:15/mile or 5:08/km + 90-sec easy. 3 mins @8:05/mile or 5:01/km + 90-sec easy. 2 mins @7:45/mile or 4:49/km + 90-sec easy. 1 min @7:20/mile or 4:34/km + 90-sec easy. Cool-down: 10 mins @9:45/mile or 6:04/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 recovery rather than resting completely.
Wednesday
EASY RUN Duration: 60 mins. Relaxed/conversational run @9:45/mile or 6:04/km and for the last 15-20 mins @9:20/mile or 5:46/km. Coach notes: Stay relaxed throughout the start and if you're not feeling great then keep the entire run easy.
Thursday
CROSS TRAINING Duration: 45-60 mins. Cross training can be a real boost to your overall fitness and endurance. You can try a variety of exercises, from a strong hike, bike ride or different cardio machines at the gym.
Friday
STRENGTH TRAINING Duration: 30 mins. Full workout and exercises descriptions can be found at the link here.
Saturday
LACTATE THRESHOLD RUN Duration: 60 mins. Warm-up: 10-15 mins @9:45/mile or 6:04/km + drills and strides. Main set: 5 x 5 mins @8:15/mile or 5:08/km with 1-min rest between. Cool-down: 10-15 mins @9:45/mile or 6:04/km. Coach notes: The 1-min rests can be static or a very gentle jog.
Sunday LONG RUN Duration: 120 mins. 105-120 mins @9:45/mile or 6:04/km. Coach notes: Podcasts can be great for a long run and Runner’s World have got you covered there too.
