Can I swap days around?
Yes. Keep a rest or easy day between hard sessions and long runs whenever possible.
18-week plan / 5-6 runs per week
Sub-3 Marathon.
Sub-3 is not just faster marathon pace. It is a durability project: enough volume to handle 4:15/km, enough restraint to arrive healthy, and enough fuelling practice to make the final 10K a race instead of a survival test.
Before you start
You can run 50km per week without dramaYou have a recent half marathon or 10K benchmarkYou can protect the long runYou are ready to fuel long sessions properly
Weekly structure
Monday easy or rest. Tuesday threshold. Wednesday easy. Thursday medium-long run. Friday easy plus strides. Saturday optional recovery. Sunday long run with specific marathon work.
| Block | Weeks | Focus | Key session | Long run |
|---|---|---|---|---|
| Base | 1-4 | Volume rhythm | 5 x 6 min threshold | 22-26km easy |
| Strength | 5-8 | Hills and threshold | 3 x 12 min controlled | 26-30km with steady finish |
| Specific | 9-13 | Marathon pace durability | 14-18km at marathon effort inside medium-long runs | 30-34km with fuelling |
| Peak | 14-15 | Race simulation | 3 x 6km at marathon pace | 32km with 20km controlled |
| Taper | 16-18 | Freshness and rhythm | Short marathon-pace reminders | 24km, 16km, race |
Run types explained
Threshold is controlled pressure, not a 10K race. Marathon pace should feel smooth in training and honest after 25km. Recovery means embarrassingly easy.
Pacing guidance
Sub-3 pace is about 4:15 per kilometre or 6:52 per mile. Do not train every session at that rhythm. Build the engine with easy volume and use marathon pace as specific rehearsal, not daily proof.
Fuelling guidance
Practise 60-90g carbohydrate per hour if your stomach tolerates it. Rehearse breakfast, caffeine, gels, bottles and race shoes before the final peak long run.
Common mistakes
- Trying to force sub-3 from weak half marathon fitness.
- Running easy days too close to marathon pace.
- Ignoring strength because the mileage feels more important.
- Changing shoes or fuelling during taper panic.
Race day guidance
First 10K: almost boring. Halfway: still composed. 30K: fuel before negotiating with yourself. 35K onwards: keep cadence and form, then race what is left.
Next steps
If the benchmark says sub-3 is not ready, do not pretend. Build a 10K or half marathon block first. Chasing a fantasy marathon pace is how good runners lose whole seasons.
Who this is not for
This is not for runners trying to force a sub-3 from hope. You need recent evidence: roughly 1:24 half marathon, 38:30 10K, or a strong mileage history.
What if you miss a week?
If you miss a key long run, do not replace it with a monster session. Adjust the block and protect consistency.
Plan FAQs
How hard should easy runs feel?
You should be able to talk in short sentences. If the pace damages tomorrow, it was not easy.
Should I strength train?
Yes, but keep it simple: calves, glutes, hamstrings, hips and trunk twice a week for 20 minutes.
What if I feel pain?
Stop if pain changes your stride, gets sharper or worsens as you run. Rest and get professional help if it persists.
Next step after the plan
If benchmarks are short, build threshold and half marathon fitness before another marathon-specific attempt.
Make the plan practical
Use the pace calculator before sessions, keep a weekly tracker, and choose a race with enough time to train properly.