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Run a Sub-3:45 Marathon in 16 Weeks

Marathon Sub 3:45 Plan

Olympian-Designed Plan for Intermediate Runners Ready for a Breakthrough

A Sub-3:45 marathon requires more than long runs — it requires the right balance of endurance, pacing, aerobic strength, and recovery.

This 16-week Sub-3:45 Marathon Plan, designed by Olympic marathoner Ilya Tyapkin, gives you a clear, structured system to build fitness week by week — without burnout or confusion.

Built for runners training 4–5 days per week, this plan prepares you to confidently sustain ~5:20/km (8:35/mi) across the full 42.2 km

What’s Inside 

16-Week Marathon Plan (PDF)
Structured Phases: Adapt → Base → Build → Sharpen → Peak → Taper → Race Week
Long Runs, Intervals, Tempos, Hill Work, Recovery Runs
Warm-up, Cool-down & Technique Drills
Pace Chart (km/mi) – you always know the correct pace for each workout
Load Indicators: Low / Medium / High
Bonus Tools: race-day checklist, fueling guide, recovery tips, calculators
Weekly Coach’s Notes – mental cues, pacing reminders, effort guide, and recovery prompts.
Weekly Mileage: ~48–75 km (30–47 mi)

What You’ll Achieve

Better aerobic base and stronger pacing discipline
Faster sustained effort
Strong final 10K
Full marathon time: 3:44:00 – 3:44:59
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