Marathon Sub-3:15 Training Plan (16-week)

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Marathon Sub-3:15 Training Plan

Marathon Sub-3:15 Training Plan

Level: Intermediate

Duration & Snapshot: 16 Weeks • 5–6 Runs per Week

Running a marathon in 3 hours 15 minutes or faster means averaging just under 4:37 per km (7:24 per mile). This benchmark requires serious dedication, consistent training, and a smart mix of endurance and speed work.

This plan, designed by Olympian runner Ilya Tyapkin, builds fitness progressively through carefully structured weeks of intervals, tempos, long runs, and recovery phases. By the end of 16 weeks, you’ll be prepared to line up with confidence and execute a strong sub-3:15 performance.

✅ Long runs up to 35 km for endurance

✅ Intervals (400m–2 km) for speed & strength

✅ Tempo runs for sustained race rhythm

✅ Recovery & taper weeks for adaptation

✅ Proven Olympian-designed structure

Training Plan Breakdown

The program follows progressive phases to maximize adaptation:

Base (Weeks 1–3) → Aerobic foundation, tempos, 15–22 km long runs
Recovery (Week 4) → Reduced mileage for adaptation
Build (Weeks 5–7) → 1–2 km intervals, fartlek, and long runs up to 28–30 km
Recovery (Week 8) → Step-back week to consolidate fitness
Peak (Weeks 9–11) → Toughest block: long tempos, 2 km intervals, and long runs up to 35 km
Sharpen (Weeks 13–14) → Shorter but focused workouts, long runs 28–30 km
Taper (Week 15) → Reduced volume, strides, light intervals
Race Week (Week 16) → Easy runs, drills, strides, and your marathon at sub-3:15 pace

Sample Week Preview

Here’s a snapshot of Week 10 (Peak Phase):

Day	Session	Load
Monday	10 km easy run	Medium
Tuesday	3 km WU + RD + 6–8 × 2 km intervals (400m jog recovery) + 3 km CD	High
Wednesday	12 km easy run	Medium
Thursday	3 km WU + RD + 12 km tempo run + 3 km CD	High
Friday	Rest	—
Saturday	Long run – 32–35 km	High
Sunday	Rest	—

Load = effort level: Low / Medium / High

How Does the Training Plan Work?

This Sub-3:15 marathon program alternates hard training blocks with recovery weeks to steadily push your endurance and speed:

Intervals (400m–2 km) → Boost running economy and speed endurance
Tempo runs → Teach rhythm and sustained effort near goal pace
Long runs (28–35 km) → Build endurance and race-day resilience
Recovery & taper → Ensure you peak fresh and strong on marathon day

What Paces Should I Train At?

All pacing guidance for easy runs, intervals, tempos, and marathon pace is included in the downloadable PDF plan.

Coach’s Insight

“Sub-3:15 requires both discipline and patience. Train smart, don’t push too hard on easy days, and trust your taper. Marathon success comes from pacing discipline and consistency.”

— Ilya Tyapkin, Olympian Runner & Coach

Helpful Resources for Runners

Final Words

Breaking 3 hours and 15 minutes in the marathon is an ambitious but realistic goal with structured training. This plan ensures you build endurance, sharpen speed, and arrive tapered and confident for race day.

Remember:

Consistency > perfection
Respect recovery weeks
Patience in the first half pays off in the second

Your sub-3:15 marathon is within reach.

Start Training