Training month .........................................

TARGET 26.2
Sub-3:00 training plan
THE RUNNER'S WORLD MARATHON CHALLENGE

A 3:00 marathon is approximately 6:50min/mile. To break 3:00, you should eventually be capable
of a sub-1:25 half marathon (approx 6:30min/mile) and a sub-38:00 10K (approx 6:00min/mile).
Right now, you should be running at least 30 miles per week, over five sessions.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

5M (miles) easy 6M of 1M jog, then 6M steady (approx 5M with middle 3M at 4M easy (approx 5M inc hill session or 10M easy (approx
1 (approx 8:00min/mile in 5x800m at approx 10K 7:30min/mile in 45 marathon pace (sub 8:00min/mile or 32 circuit 8:00min/mile in 80
(approx 40 mins) pace (3:00) with 400m mins) 7:00min/mile – rest mins) or rest mins)
37-41M) jog in three minutes , 8:00min/mile) approx
then 1M jog 37 mins

5M easy 6M of 1M jog, then 7M steady (approx 5M of 1M jog, then 3M 4M easy (approx Parkrun or 40 mins 13M easy (approx
(approx 8:00min/mile 16x200m at mile/5k 7:30min/mile in 52 mins) at half marathon pace 8:00min/mile or 32 fartlek (speedwork at 8:00min/mile in 1:45)
2 in 40 mins) speed(sub 6 minute (sub 6:30s) then 1M mins) or rest varying pace, approx
(approx miling), with 200m (or jog (approx 36 mins in 5M)
41-45M) 1-min) jog recoveries, total)
then 1M jog

5M easy (approx 7M of 1M jog, then 8M steady (approx 6M progression run 4M easy (approx 5M inc hill session 15M steady (approx
8:00min/mile in 40 4x1M or 1600m at 10K 7:30min/mile in 60 starting at 8:00min/ 8:00min/mile or 32 or circuit or cross- 7:30min/mile in 1:52)
3 mins) pace (approx 6:00) fast, mins) mile, then run each mile mins) or rest
(approx
with 400m (2-min) jog faster with last two
country race
46-50M)
recoveries, then 1M jog miles inside 7:00min/
mile

5M easy (approx 8M of 1M jog, then 9M easy (approx 7M alternating 8:00 4M easy (approx 4M steady with some 16M in approx 2
8:00min/mile in 40 7x1000m at 10K speed 8:00min/mile or 72 and 7:00min/mile each 8:00min/mile or 32 faster strides hours (first 8M easy
4 mins) (approx 3:45) fast mins) mile (approx 53 mins) mins) or rest in 64 mins, last 8M
(approx with 200m (1-min) jog at marathon pace in
49-53M) recoveries, then 1M jog approx 55-56 mins)
Training month .........................................

TARGET 26.2
THE RUNNER'S WORLD MARATHON CHALLENGE

Sub-3:00 training plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

5M easy (approx 7M of 1M jog, then 10M easy (approx 7M of 1M jog, then 5M Rest or 4M easy Parkrun or cross- 18M easy (approx
8:00min/mile in 40 15x400m at mile/5K 8:00min/mile or 80 at half marathon pace (approx 32 mins) country race or 45 8:00min/mile in 2:24
5 mins) speed (6:00min/mile - mins) (6:30min/mile), then hours)
(approx approx 90 secs), with 1M jog
mins fartlek (6M)
53-58M) 200m (or 1-min) jog
recoveries, then 1M jog

5M easy (approx 8M of 1M jog, then 7M easy (approx 56 6M – 8:00min/mile with Rest or 4M easy 3M easy with some Race or 13M at
6 8:00min/mile in 40 4x2000m at 10K pace mins) middle 4M at marathon (approx 32 mins) strides (approx 24 marathon pace or faster
(approx mins) (or 7:30) fast with pace (sub-7:00min/ mins)
42-46M) 400m (or 2-min) jog mile), approx 44 mins
recoveries, then 1M jog in total

5M easy (approx 7M of 1M jog, then 11M easy (approx 88 1M jog, then 6M at half Rest or 4M easy Parkrun or cross- 20M easy (approx
8:00min/mile in 40 20x200m at mile pace mins) marathon pace (approx (approx 32 mins) country race or hills 8:00min/mile in 2:40
7 mins) (approx 40-45 secs), 40 mins), then 1M jog hours)
(approx or hilly circuit (6M)
with 200m (or 1-min)
57-61M) jog recoveries, then 1M
jog

5M easy (approx 8M of 1M jog, 5x1M or 12M easy (approx 96 8M progression run Rest or 4M easy 5M easy 18M in 2:14 hours
8:00min/mile in 40 1600m at 10K pace (or mins) starting at 8:00 and (32 mins) (approx 40 mins) (first 9M easy in approx
8 mins) 6:00), with 400m (or getting faster with last 8:00min/mile in 72 mins,
(approx 2-min) jog recoveries, few miles sub-7:00min/ last 9M at marathon
56-60M) then 1M jog mile, approx 60 mins in pace in 62 mins)
total
Training month .........................................

TARGET 26.2
THE RUNNER'S WORLD MARATHON CHALLENGE

Sub-3:00 training plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

5M easy (approx 9M of 1M jog, then 13M easy (approx 9M alternating 8 and Rest or 4M easy Parkrun or cross- 20M steady (approx
8:00min/mile in 40 8x1000m at 10K speed 1:45) 7 min/mile each mile (approx 32 mins) country race or hills 2hrs 30)
9 mins) (approx 3:45), with (approx 67 mins)
(approx or hilly circuit (6M)
200m (or 1-min) jog
62-66M) recoveries, then 1M jog

5M easy (approx 9M of 1M jog, then 8M steady (at 7:30min/ Rest or 4M easy 4M easy (approx 3M easy (approx 15M at half marathon
8:00min/mile in 40 8x800m at 10K speed mile in approx 56 mins) (approx 32 mins) 8:00min/mile or 32 24 mins) with strides race or 13M quick (plus
10 mins) (approx 3:00), with mins) or rest 1M warm-up and cool-
(approx 200m (or 1-min) jog down)
45-49M) recoveries, then 1M jog

5M easy 7M of relaxed fartlek 8M easy (approx 9M progression Rest or 4M easy 5M easy (approx 20M in approx 2:28
(approx 8:00min/mile in 8:00min/mile in 64 run starting at slower (approx 30 mins) 40 mins) (first 10M easy in 80
11 40 mins) mins) than 8:00min/mile and minutes, last 10M at
(approx getting faster with last marathon pace in 68
54-59M) few miles sub-7:00, mins)
approx 67 mins

5M easy (approx 8M of 1M jog, then 9M easy (approx 9M alternating 8:00 4M easy (approx Rest or 4M easy Sun 22M slow in 8
12 8:00min/mile in 40 16x400m at 5K pace 8:00min/mile or 72 and 7:00 min/mile each 8:00min/mile or 32 (approx 32 mins) minute miles in approx
(approx mins) (approx 80-90 secs) mins) mile (approx 67 mins) mins) or rest 2 hours 56
60- with 200m (or 1-min)
64M) jog recoveries, then
1M jog
Training month .........................................

TARGET 26.2
THE RUNNER'S WORLD MARATHON CHALLENGE

Sub-3:00 training plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

5M easy (approx 9M of 1M jog, 6x1M 12M easy (approx 9M of 1M jog, then Rest or 4M easy Parkrun or 5M easy 20M steady (at 7:30
13 8:00min/mile in 40 or 1600m at 10K pace 8:00min/mile in 96 7M at marathon pace (approx 32 mins) (approx 40 mins) min/mile in approx 2:30
mins) (approx 6:00min/mile) mins) (approx 42mins), then hours)
(approx
fast with 400m (or 1M jog
60-
2-min) jog recoveries,
64M)
then 1M jog

5M easy (approx 9M of 1M jog, then 9M steady (at 6M of 1M easy, then Rest or 4M easy Parkrun or 45 mins 15M steady (at
8:00min/mile in 40 10x800m at 10K speed 7:30min/mile in approx middle 4M at half (approx 32 mins) fartlek (approx 6M 7:30min/mile in approx
14 mins) (approx 3 mins), with 67 mins) marathon pace (approx total) 1:50)
(approx 200m (or 1-min) jog 25 mins), then 1M easy
50-54M) recoveries, then 1M jog

5M easy (approx 5M of 1M jog, then 7M easy (at 8:00min/ 5M of 1M jog, then 3M Rest or 4M easy 5M easy (at 8:00min/ 10M steady (approx
8:00min/mile in 40 10x400m at mile/5K mile in approx 56 mins) at half marathon pace (approx 32 mins) mile approx 40 mins) 75 mins)
15 mins) pace (approx 80-90 (approx 18 mins), then
(approx secs), with 100m (or 1M jog
37-42M) 1-min) jog recoveries,
then 1M jog

Rest 4M of 1M jog, then 4M easy (approx 32 3M (approx 24 mins) 4M easy (approx Sat 2M (approx 16 The race
16 12x200m at mile/5K mins) with 4 marathon with 3 marathon pace 8:00min/mile or 32 mins) easy, in racing kit
(approx pace in approx 40 pace 100m strides 100m strides mins) or rest with 2 marathon pace
13M plus seconds with 200m (or 100m strides
race) 1-min) jog recoveries,
then 1M jog