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Break a Sub 3-Hour Marathon in 16 Weeks

Marathon Sub 3:00 Plan

Olympian-Designed Training System for Advanced Runners Targeting 2:59:xx

Running a sub-3 hour marathon is one of the biggest achievements in distance running. It requires discipline, controlled intensity, high aerobic capacity, and a perfectly structured training cycle.

This Sub-3:00 marathon plan — designed by Olympic marathoner Ilya Tyapkin — combines intervals, threshold tempos, fartlek work, progression long runs, and structured recovery phases into a 16-week system made for advanced runners.

Built for runners training 5–6 days per week, the plan prepares you to confidently sustain ~4:16/km (6:52/mi) for 42.2 km — without burnout or guesswork.

What’s Inside 

16-Week Marathon Plan (PDF)
Structured Phases: Adapt → Prep → 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) – this eliminates ALL pacing guesswork
Load Indicators: Low / Medium / High
Bonus Tools: race-day checklist, fueling guide, recovery tips, calculators
Weekly Coach’s Notes – mental cues, pacing reminders, fueling advice, effort guidelines
Weekly Mileage: ~57–99 km (35–62 mi)

What You’ll Achieve

Higher lactate threshold
Improved speed endurance
Perfect 4:16/km pacing discipline
Strong final 10K
Marathon result: 2:59:00–2:59:59
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