PACEPLOTTER

Preparing a marathon

marathon plan for 3:00:00

Running 3:00:00 over the marathon means holding 4:15/km from start to finish. It's a demanding goal: this plan assumes a real training base and consistent quality sessions.

What this time implies

Equivalent times (Riegel formula); if your current times are far off, pick an intermediate goal:

  • 5k 18:46
  • 10k 39:08
  • Half marathon 1:26:20

The plan, week by week

Complete 14-week example, calibrated for a 3:00:00 goal (4 sessions/week). For a plan at YOUR paces aligned with YOUR race date: Personalize this plan

Training paces for this plan

01 Base 43 km
  • Tuesday 8 × 400 m at 5K pace (3:45/km), 1:15 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:00/km)
  • Thursday 2 × 8 min at threshold (4:05/km), 3 min recovery, 15 min warm-up and cool-down
  • Sunday Long run 16 km (5:00/km)
02 Base 47 km
  • Tuesday 10 × 400 m at 5K pace (3:45/km), 1:15 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:00/km)
  • Thursday 20 min at threshold (4:05/km), 15 min warm-up and cool-down
  • Sunday Long run 18 km (5:00/km)
03 Base 47 km
  • Tuesday 6 × 600 m at 5K pace (3:45/km), 1:30 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:00/km)
  • Thursday 2 × 10 min at threshold (4:05/km), 3 min recovery, 15 min warm-up and cool-down
  • Sunday Long run 19 km (5:00/km)
04 Base · recovery 41 km
  • Tuesday 8 × 400 m at 5K pace (3:45/km), 1:15 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 8 km (5:00/km)
  • Thursday 2 × 8 min at threshold (4:05/km), 3 min recovery, 15 min warm-up and cool-down
  • Sunday Long run 16 km (5:00/km)
05 Build 53 km
  • Tuesday 6 × 800 m at 5K pace (3:45/km), 1:45 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:00/km)
  • Thursday 2 × 15 min at threshold (4:05/km), 3 min recovery, 15 min warm-up and cool-down
  • Sunday Long run 22 km with 4 km at marathon pace (4:15/km)
06 Build 54 km
  • Tuesday 5 × 1000 m at 5K pace (3:45/km), 2:00 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:00/km)
  • Thursday 2 × 12 min at threshold (4:05/km), 3 min recovery, 15 min warm-up and cool-down
  • Sunday Long run 24 km with 6 km at marathon pace (4:15/km)
07 Build 56 km
  • Tuesday 8 × 600 m at 5K pace (3:45/km), 1:30 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:00/km)
  • Thursday 25 min at threshold (4:05/km), 15 min warm-up and cool-down
  • Sunday Long run 26 km with 8 km at marathon pace (4:15/km)
08 Build · recovery 50 km
  • Tuesday 6 × 1000 m at 5K pace (3:45/km), 2:00 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 8 km (5:00/km)
  • Thursday 3 × 10 min at threshold (4:05/km), 3 min recovery, 15 min warm-up and cool-down
  • Sunday Long run 20 km (5:00/km)
09 Build 60 km
  • Tuesday 6 × 800 m at 5K pace (3:45/km), 1:45 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:00/km)
  • Thursday 30 min at threshold (4:05/km), 15 min warm-up and cool-down
  • Sunday Long run 29 km with 10 km at marathon pace (4:15/km)
10 Build 61 km
  • Tuesday 5 × 1000 m at 5K pace (3:45/km), 2:00 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:00/km)
  • Thursday 2 × 15 min at threshold (4:05/km), 3 min recovery, 15 min warm-up and cool-down
  • Sunday Long run 30 km with 4 km at marathon pace (4:15/km)
11 Build 62 km
  • Tuesday 8 × 600 m at 5K pace (3:45/km), 1:30 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:00/km)
  • Thursday 2 × 12 min at threshold (4:05/km), 3 min recovery, 15 min warm-up and cool-down
  • Sunday Long run 32 km with 6 km at marathon pace (4:15/km)
12 Taper 43 km
  • Tuesday 4 × 400 m at 5K pace (3:45/km), 1:15 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:00/km)
  • Thursday 15 min at threshold (4:05/km), 15 min warm-up and cool-down
  • Sunday Long run 19 km (5:00/km)
13 Taper 39 km
  • Tuesday 6 × 400 m at 5K pace (3:45/km), 1:15 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:00/km)
  • Thursday 15 min at threshold (4:05/km), 15 min warm-up and cool-down
  • Sunday Long run 14 km (5:00/km)
14 Taper 52 km
  • Tuesday 4 × 300 m at 5K pace (3:45/km), 1:15 jog recovery, 15 min warm-up and cool-down
  • Friday Easy run 4 km (5:00/km)
  • Sunday RACE DAY: 42.2 km. Enjoy it!

This plan is generated by a published method from the information you provided. It is not medical advice: see a doctor before (re)starting running, listen to your body, and skip a session if something hurts.