Training plans · Marathon
Sub-3 marathon training plan
Sub-three is the amateur marathoner’s benchmark: 4:16 per kilometre, held for 42.2 km. This 18-week sample takes a Pfitzinger-style approach of high mileage, threshold runs and long runs past 33 km. It is set for an advanced runner with a half marathon around 1:24.
The plan at a glance
Pfitzinger-style: High mileage, lactate-threshold runs, medium-long runs. 25 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 | 70 | Threshold run 8.4 km | 15 km |
| 2 | base | 74 | Threshold run 8.9 km | 16.3 km |
| 3 | base | 77 | Threshold run 9.2 km | 17.3 km |
| 4 | base | 65 | Threshold run 7.8 km | 13.4 km |
| 5 | base | 84 | Threshold run 10.1 km | 19.7 km |
| 6 | build | 88 | Threshold run 10.6 km, Intervals 10.6 km | 21.1 km |
| 7 | build | 91 | Threshold run 10.9 km, Intervals 10.9 km | 22.2 km |
| 8 | build | 76 | Threshold run 9.1 km, Intervals 9.1 km | 16.9 km |
| 9 | build | 99 | Threshold run 11.9 km, Intervals 11.9 km | 25.2 km |
| 10 | build | 102 | Threshold run 12.2 km, Intervals 12.2 km | 26.3 km |
| 11 | build | 106 | Threshold run 12.7 km, Intervals 12.7 km | 27.9 km |
| 12 | peak | 87 | Goal-pace run 10.4 km, Intervals 10.4 km | 20.7 km |
| 13 | peak | 113 | Goal-pace run 13.6 km, Intervals 13.6 km | 30.7 km |
| 14 | peak | 116 | Goal-pace run 13.9 km, Intervals 13.9 km | 31.9 km |
| 15 | peak | 120 | Goal-pace run 14.4 km, Intervals 14.4 km | 33.6 km |
| 16 | taper | 90 | Easy running | 21.8 km |
| 17 | taper | 69 | Easy running | 14.7 km |
| 18 | taper | 48 | 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.
- Easy4:46/km
- Marathon4:09/km
- Threshold3:53/km
- Interval3:33/km
- Repetition3:24/km
- Goal race4:15/km
What sub-3 demands
A half marathon under 1:25 and weekly volume that peaks well above 100 km is the usual profile. Very few runners break three hours on low mileage. The volume is what lets you hold pace once glycogen runs low.
This is an advanced plan. If you have not yet handled 90 km weeks, start with the intermediate tier in the generator and build up over a block or two.
Who should not start here
Runners whose half marathon is slower than about 1:27. Riegel’s formula then predicts slower than three hours, so the goal-pace runs ask for more than your current fitness. Build with the intermediate tier first.
Runners coming back from injury. The sample starts at 70 km in week 1. Rebuild to that over a few weeks of easy running first.
Fitting 120 km into a week
The peak, week 15, has 120 km over six days. The three easy days are about 19 km each. Many runners split those into two runs, for example 12 km in the morning and 7 km in the evening. The total stays the same and each run is easier on the legs.
Wednesday is a 14.4 km goal-pace run. Friday is 14.4 km of intervals at about 3:33/km for the fast parts. Sunday is the longest run of the plan, 33.6 km.
The sessions that matter
Lactate-threshold runs raise the ceiling. Long runs build the endurance underneath. In the peak weeks, goal-pace sessions teach you to run 4:15/km on tired legs.
Practise fuelling at race pace. At sub-3 intensity you burn carbohydrate quickly. A fuelling plan you have never rehearsed is a common reason for a 2:5x becoming a 3:1x.
A three-week taper
Volume falls from 120 km to 90, then 69, then 48 km in race week. The long runs drop to 22 and 15 km. Quality sessions stop, so add a few strides to easy runs to stay sharp. Feeling sluggish in the second taper week is normal.
Frequently asked questions
What pace is a sub-3 marathon?
4:15 per kilometre or 6:52 per mile gives 2:59:20. Even pacing matters more at this level: a 1:28 first half often turns into a 1:35 second half.
How many kilometres a week do I need for sub-3?
Most sub-3 runners peak between 100 and 130 km a week. This sample peaks at 120 km in week 15.
Can I break 3 hours on four runs a week?
A small number of very talented runners do, but it is the exception. Volume is the most reliable predictor of a sub-3 finish.
Do I need a double run every day?
No. Only the three easy days are long enough to be worth splitting, and only in the peak weeks. Earlier in the plan single runs are fine.