Marathon Sub 3:15 Plan

This 16-week Sub-3:15 marathon plan—designed by Olympian Ilya Tyapkin—combines intervals, tempos, long runs, recovery weeks, and tapering to build speed, control, and endurance. It’s made for intermediate runners training 4–6 days a week who want to confidently sustain ~4:37/km (7:26/mi) over 42.2 km.