What it takes
A sub 3 hour marathon means holding 4:15 per km (6:51 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 53.5.
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 3:05:52 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 is a volume goal
On the VDOT model, a sub 3 marathon is the same fitness as 18:48 for 5K. But a fast 5K says little about holding 4:15 per km for 42 km. That takes volume, so this sample runs five days a week and climbs to 95 km, the top of Run-R's marathon range.
Wednesday is a medium-long run of up to 18 km at easy pace, a staple of Pfitzinger's plans: more endurance without a second Sunday. Marathon pace comes twice: midweek runs of up to 12 km, and a long run that ends with 12.5 km at it.
If you want to run more than this, add easy kilometres, not another hard session. Some runners at this level add a second short run on some days (a double) to fit it in. This plan keeps to one run a day.
Your training paces
Set from a 3:05:52 marathon, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 5:00-5:14 |
| Threshold | Tempo runs. Comfortably hard. | 4:09 |
| Intervals | Hard repeats with recovery. | 3:49 |
| Marathon pace | Your goal pace. Every marathon pace session uses it. | 4:15 |
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.