Training plans · Marathon
Sub-3:30 marathon training plan
A 3:30 marathon is 4:58 per kilometre. It is the pace that turns a solid club runner into a fast amateur. This 18-week sample uses Daniels-style VDOT paces for a runner with a 1:37 half marathon. Threshold work comes early, and goal-pace runs fill the peak block.
The plan at a glance
Daniels-style: VDOT-paced quality sessions (E/M/T/I/R) by phase. 26 quality sessions in total, with every fourth week lighter and a taper into race day.
Week by week
| Week | Phase | km | Key sessions | Long run |
|---|---|---|---|---|
| 1 | base | 50 | Threshold run 6 km | 14.4 km |
| 2 | base | 52 | Threshold run 6.2 km | 15.3 km |
| 3 | base | 55 | Threshold run 6.6 km | 16.7 km |
| 4 | base | 46 | Threshold run 5.5 km | 12.7 km |
| 5 | base | 59 | Threshold run 7.1 km | 18.5 km |
| 6 | base | 62 | Threshold run 7.4 km | 19.9 km |
| 7 | build | 64 | Threshold run 7.7 km, Intervals 7.7 km | 20.9 km |
| 8 | build | 53 | Threshold run 6.4 km, Intervals 6.4 km | 15.8 km |
| 9 | build | 69 | Threshold run 8.3 km, Intervals 8.3 km | 23.4 km |
| 10 | build | 71 | Threshold run 8.5 km, Intervals 8.5 km | 24.4 km |
| 11 | build | 73 | Threshold run 8.8 km, Intervals 8.8 km | 25.5 km |
| 12 | build | 61 | Threshold run 7.3 km, Intervals 7.3 km | 19.5 km |
| 13 | peak | 78 | Goal-pace run 9.4 km, Intervals 9.4 km | 28.1 km |
| 14 | peak | 80 | Goal-pace run 9.6 km, Intervals 9.6 km | 29.2 km |
| 15 | peak | 83 | Goal-pace run 10 km, Intervals 10 km | 30.9 km |
| 16 | peak | 68 | Goal-pace run 8.2 km, Intervals 8.2 km | 22.9 km |
| 17 | taper | 64 | Easy running | 20.9 km |
| 18 | taper | 34 | Easy running | Race day |
Training paces
Set from a recent half marathon result, not the goal. Enter your own in the generator and they update.
- Easy5:31/km
- Marathon4:48/km
- Threshold4:29/km
- Interval4:05/km
- Repetition3:55/km
- Goal race4:57/km
The sub-3:30 profile
Most runners who break 3:30 have a half marathon under 1:38 and run five or six days a week. Speed is rarely the limit at this level. The long run and weekly volume are.
Threshold sessions do most of the work here. Raising the pace you can hold for an hour is what makes 4:58/km feel controlled at 30 km.
Week 15 up close
Week 15 is the peak: 83 km. Monday is rest. Tuesday, Thursday and Saturday are easy runs of about 10.7 km.
Wednesday is a 10 km goal-pace run at 4:57/km. Friday is 10 km of intervals, with the fast parts at about 4:05/km. Sunday is the longest run of the plan, 31 km at easy pace.
Week 16 then drops to 68 km. Weeks 17 and 18 taper to 64 km and to 34 km including the race.
Keep easy days easy
The sample’s easy pace is about 5:31/km. That is more than half a minute per kilometre slower than goal pace, and it should feel it.
At this level the most common mistake is running easy days close to marathon pace. It feels productive. It also leaves nothing for the sessions that matter. If you can’t hold a conversation, slow down.
Using the plan through the block
Race a half marathon or 10K around the halfway point. Put the result into the generator. If it predicts faster than 3:30, the paces sharpen. If slower, adjust the goal before the peak weeks rather than on race day.
Hilly race? Practise the goal-pace runs on similar ground in weeks 13 to 16. Expect the pace to drift on climbs, and run by effort there.
Frequently asked questions
What pace is a sub-3:30 marathon?
4:58 per kilometre or 8:00 per mile is exactly 3:30. Most runners target 4:55/km to leave a small buffer.
What half marathon time predicts a sub-3:30 marathon?
Around 1:37 to 1:38. Riegel’s formula from 1:37 gives roughly 3:22. Most amateurs fade a little more than the formula assumes.
Is sub-3:30 good enough for Boston?
Depending on your age and gender, possibly. Use the free Boston qualifying calculator to check the standard for your age group.
How many kilometres a week for a sub-3:30 marathon?
Most runners who break 3:30 peak somewhere between 70 and 100 km a week. This sample peaks at 83 km in week 15, over six running days.
What if I get ill in the peak weeks?
Rest until the fever is gone, then run easy for as many days as you were ill. Skip the missed goal-pace runs rather than doubling up. Losing a week in the peak block rarely costs more than a minute or two on race day.