Run a Sub-3:15 Marathon in 16 Weeks
Olympian-Designed Training Plan to Push You Into Competitive Territory
Running 3:14:xx is a major athletic achievement — and you need more than high mileage to get there. You need marathon-specific speed endurance, strong threshold development, precise pacing, and a taper that lands perfectly on race week.
This Sub-3:15 marathon plan — created by Olympic marathoner Ilya Tyapkin — blends intervals, tempos, long aerobic work, sharpening, and recovery cycles into a smart 16-week system that builds speed, control, and endurance without burnout.
Designed for runners training 4–6 days per week, the plan prepares you to confidently sustain ~4:37/km (7:26/mi) for 42.2 km.
What’s Inside
What You’ll Achieve
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