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Run a Sub-3:30 Marathon in 16 Weeks

Marathon Sub 3:30 Plan

Olympian-Designed Training Plan for Strong Intermediate Runners

Running a 3:29:xx marathon requires more than long mileage — you need structured training, the right mix of intensities, marathon-specific pacing, and a smart taper.

This 16-week Sub-3:30 Marathon Plan, created by Olympic marathoner Ilya Tyapkin, gives you a proven, professional system that blends endurance building, tempo work, interval training, strength sessions, and controlled pacing so you peak at exactly the right moment.

If you’re ready to run 4:59/km (7:58/mi) over the full 42.2 km, this is the structure you need.

What’s Inside 

16-Week Marathon Plan (PDF)
Structured Phases: Adapt → Base → Build → Sharpen → Peak → Taper → Race Week
Long Runs, Intervals (400m–2km), Tempos, Fartlek, Strides
Warm-up, Cool-down & Technique Drills
Pace Chart (km/mi) – know precisely how fast to run each workout
Load Indicators: Low / Medium / High
Bonus Tools: race-day checklist, fueling guide, recovery tips, calculators
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Weekly Coach’s Notes – effort guidelines, mental cues, recovery focus, and pacing reminders.
Weekly Mileage: ~57–99 km (35–62 mi)

What You’ll Achieve

Stronger aerobic capacity
Faster sustained tempo pace
Confident 5:00/km pacing
A stronger final 10K
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