🏃‍♂️ Run Republic Sub-3:30 Hour Marathon Training Plan
Chasing that magical sub-3:30 marathon? This plan will take you there. Split across four phases, it focuses on building endurance, adding strength, sharpening speed, and ensuring you’re ready to cross that finish line with time to spare.
📅 Training Phases
- Endurance Phase
Work on building your aerobic base with long runs and an introduction to speed training and fartlek sessions. - Strengthening Phase
Maintain mileage base with further long runs, building on the fartlek sessions and adding in some hill work. - Sharpening Phase
Faster speed work, final push with long runs. - Tapering Phase
Lower mileage, rest and mental preparation.
💡 Key Notes:
- M = Miles
- E = Easy
- Rest days aren’t optional, take them!
- Feeling worn out? Swap fast sessions for easy runs or take an extra rest day.
- Race Day Tip: Stick to the plan and remember – it’s meant to hurt a bit. Sub-3:30 is yours for the taking!