What it takes
A sub 3:15 marathon means holding 4:37 per km (7:26 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 48.7.
The marathon pace chart has the splits for it. It also covers every other time from 2:30 to 6:00.
One consistent block of training usually moves a runner a couple of points. So this plan suits someone who runs the marathon in about 3:21:58 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
Sub 3:15 and the 3-hour long run
This sample uses the same five-day shape as sub 3 and the same 95 km peak week. What changes is pace, and so time. At 5:40 per km, the longest run of 31.5 km takes about 3 hours. Run-R stops any marathon long run at 3 hours, which at your pace is 31.5 km. So this is about where the time cap starts to bite.
Goal pace is 4:37 per km (7:26 per mile), and every marathon pace session in the plan uses it. The peak weeks hold 12 km of it midweek and 11.5 km at the end of a long run, which is the place to practise your gels at race speed.
Your training paces
Set from a 3:21:58 marathon, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 5:24-5:40 |
| Threshold | Tempo runs. Comfortably hard. | 4:30 |
| Intervals | Hard repeats with recovery. | 4:08 |
| Marathon pace | Your goal pace. Every marathon pace session uses it. | 4:37 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
5 running days a week, peaking at about 95 km. Every fourth week is easier, and a taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday and Thursday, never back to back.