SUB 3:30 HOUR MARATHON TRAINING PLAN
Marathon Training
Kevin Love
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Pushing to the bottom half of 3 hours takes time. Effort, time, and of course - a plan.
START WITH
THE BASICS
SUB-3:30 TARGETS
SUB 8:00/MILE PACE
RACING HR IN ZONE 2
LONGEST TRAINING RUN 22 MI
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2.
1.
VIEW RUN TYPES
FASTEST TRAINING PACE 7:00
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HIGHEST MILEAGE WEEK: 48
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TYPES OF TRAINING RUNS
Any good sub 3:30 hour marathon training plan will contain a variety of different types of training runs, to impact several different aspects of your running fitness.
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5 RUN TYPES
EASY/RECOVERY: NOSE BREATHING
RACE PACE: <8:00/MI
TEMPO PACE: <7:40/MI
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2.
1.
VIEW SCHEDULE
SPEED WORK: SPRINTS/INTERVALS
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LONG RUNS: 8:30-8:45/MI
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THE TRAINING SCHEDULE
Training for a sub 3:30 hour marathon requires a regimented schedule. There will be 1 defined rest day per week and different types of runs scheduled for the other 6 days.
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THE SCHEDULE
Monday: Rest
Tuesday: Tempo/interval, etc.
Wednesday: Easy run
VIEW DIET
Thursday: Tempo/Interval, etc.
Friday: Easy recovery run
Saturday: Mid-long & fast
Sunday: Long run
3:30 HOUR MARATHON DIET
The diet of any marathoner, especially one looking to go faster, should consist of real, whole food, meat, vegetables, nuts & seeds, little starch, and you should expressly avoid processed sugar.
TRAINING PLAN
PHASES
TRAINING PHASES
BASE PHASE
BUILD PHASE
PEAK PHASE
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2.
1.
VIEW PHASES
TAPER
4.
BASE PHASE
This phase is built up of consistent distance/pace runs over a number of weeks. This settles you in at a place to build from - and getting you comfortable at moderate distances
BUILD PHASE
This is where you add distance and intensity to the tune of 10-15% per week. You'll slowly ramp up to get ready to push yourself to your (training) max in Peak phase.
PEAK PHASE
Pushing up past 20 miles in training, and the highest intensity that you'll experience happens here. Really conditioning your body for what happens on race day.
TAPER
You've done the work. Now it's time to slow down, drop volume, and recover so you can meet the start line as healthy and energized as you've ever been before shooting for <3:30.
WELCOME TO THE STARTING LINE IT'S RACE DAY