What it takes
A sub 3:30 marathon means holding 4:58 per km (8:00 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 44.6.
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 3:38:09 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
Sub 3:30: marathon pace is the key session
Sub 3:30 is one of the classic amateur targets. It needs 4:58 per km (8:00 per mile), close enough to 5:00 that the sums are easy: just under 1:45 for each half.
What sets the training apart is marathon pace. This sample builds midweek runs at marathon pace from 6 km up to 10 km, and one peak-week long run finishes with 11 km at it. They are set at goal pace, so they double as a check: if 10 km at 4:58 still feels hard in the peak weeks, the goal may need a rethink.
It runs four days a week and peaks at 62 km, with the long run about 48% of the biggest week. The long run builds no more than 10% at a time to 29.5 km, which at 6:06 per km is the 3-hour cap. Experienced in the builder adds volume rather than a longer long run: for this goal the peak week rises to 81 km.
Your training paces
Set from a 3:38:09 marathon, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 5:49-6:06 |
| Threshold | Tempo runs. Comfortably hard. | 4:51 |
| Intervals | Hard repeats with recovery. | 4:27 |
| Marathon pace | Your goal pace. Every marathon pace session uses it. | 4:58 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
4 running days a week, peaking at about 62 km. Every fourth week is easier, and a taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday.