SUB 3 HOUR MARATHON TRAINING PLAN
Marathon Training
Kevin Love
“”
The ultimate goal of any serious marathoner -- join the elites in Boston.
START WITH
THE BASICS
SUB-3 HOUR TARGETS
SUB 6:50/MILE PACE
RACING HR IN ZONE 2
LONGEST TRAINING RUN 22 MI
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VIEW RUN TYPES
FASTEST TRAINING PACE 6:00
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HIGHEST MILEAGE WEEK: 50+
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TYPES OF TRAINING RUNS
You'll have to use every running tool you have to break the 3 hour mark. Different types and tempos of running, 6 days a week to get comfortable going fast (enough).
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5 RUN TYPES
EASY/RECOVERY: NOSE BREATHING
RACE PACE: <6:45/MI
TEMPO PACE: <6:30/MI
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VIEW SCHEDULE
SPEED WORK: SPRINTS/INTERVALS
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LONG RUNS: 7:00-7:30/MI
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THE TRAINING SCHEDULE
To break the 3 hour barier, you'll be running 6 days a week, with 1 dedicated rest day. It's more important than ever to stay healthy, because you'll need every last run to get there.
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THE SCHEDULE
Monday: Rest
Tuesday: Tempo/interval, etc.
Wednesday: Easy run
VIEW DIET
Thursday: Tempo/Interval, etc.
Friday: Easy run
Saturday: Mid-long & fast
Sunday: Long run (sometimes trails)
SUB - 3 HOUR MARATHON DIET
In short - lots of food. Lots of whole, nutritious food. Eat plenty of meat & fish, nuts & seeds, vegetables, a little starch, and as close to 0 (processed) sugar as you can. To run sub 3 hours, you're not eating food, you're eating fuel.
TRAINING PLAN
PHASES
TRAINING PHASES
BASE PHASE
BUILD PHASE
PEAK PHASE
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2.
1.
VIEW PHASES
TAPER
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BASE PHASE
This phase for the experienced runner is a reset to a baseline. Bring you off of whatever training you've been doing - and into a consistent place from which to build.
BUILD PHASE
Ramp up the distance & intensity by ~10-15% per week. Slowly bringing up base fitness to a point where it can be maxed out in the next phase of training.
PEAK PHASE
This is where you'll get all the way up to a 22 mile dress rehearsal. Pushing your body right up against it's limits is the only way to really get ready for the abuse of a sub 3 hour marathon.
TAPER
The work is done. It's time to rest and recover. Slow the volume & pace - allow your body to reset to a balanced place. Prepare for the start line and get as healthy as healthy can be.
WELCOME TO THE STARTING LINE IT'S RACE DAY