Average Training Week for a Sub-3 Marathon
An average week
This plan is a general guide for a sub-3-hour marathon, featuring key workouts: a long run (endurance), a tempo run (stamina), an interval run (speed), and an easy run (recovery). Hard efforts like intervals and tempo runs are followed by an easy run, rest, or cross-training to prevent overtraining. It’s not a rigid schedule—adapt it to your needs!
Here’s a typical week as a general guide for runners chasing a sub-3 marathon. Each workout has a purpose (hover over the cards to see why), but you don’t need to follow it exactly—tweak it to fit your fitness and schedule.
Monday
RestFull rest to recover from the weekend and prepare for a hard week.
Pace: N/A
Tuesday
Interval Run6 x 800m at 5:40-5:50 min/mile pace with 2-3 min recovery jog between.
Pace: 5:40-5:50 min/mile (intervals) Why: Boosts speed and VO2 max by pushing your anaerobic threshold.
Wednesday
Easy RunA steady, comfortable run to recover and build aerobic base.
Pace: 7:15-7:45 min/mile Why: Promotes recovery after intervals while enhancing endurance.
Thursday
Tempo Run5-6 miles at 6:15-6:25 min/mile pace to improve lactate threshold.
Pace: 6:15-6:25 min/mile (tempo) Why: Increases stamina and teaches your body to sustain a fast pace.
Friday
Cross-TrainingCycling or swimming for 45-60 min to recover while staying active.
Pace: Moderate effort Why: Reduces impact stress and improves overall fitness.
Saturday
Long RunA sustained effort to build endurance, starting easy and finishing faster.
Pace: 7:00-7:30 min/mile Why: Builds endurance and mental toughness for race day.
Sunday
Recovery RunA short, slow run to flush out legs after the long run.
Pace: 7:45-8:15 min/mile Why: Aids recovery and maintains weekly mileage.
Notes for Success
- Adjust distances and paces to match your fitness level.
- Swap hard days with rest if you feel overly fatigued.
- Consistency is key—stick with it for that sub-3 finish!