Marathon Sub-3:30 Training Plan (16-Week)

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Marathon Sub-3:30 Training Plan

Marathon Sub-3:30 Training Plan

Level: Intermediate

Duration & Snapshot: 16 Weeks • 5–6 Runs per Week

Finishing a marathon under 3 hours and 30 minutes means averaging 4:59/km (7:58/mi). It’s a major milestone that takes structured training, consistent effort, and smart recovery.

This 16-week Sub-3:30 program, created by Olympian runner Ilya Tyapkin, guides you with a balanced mix of intervals, fartlek, tempos, long runs, and recovery weeks. Each phase builds your endurance, sharpens your speed, and ensures you arrive on race day ready to hold pace and finish strong.

✅ Long runs up to 35 km for stamina

✅ Intervals (400m–2 km) for speed and strength

✅ Fartlek and tempos for pace control

✅ Recovery and taper weeks to consolidate fitness

✅ Structured phases that peak at the right time

Training Plan Breakdown

The 16 weeks are split into phases, each with a specific focus:

Base (Weeks 1–3) → Build aerobic foundation with intervals and tempos, long runs 15–22 km
Recovery (Week 4) → Reduced mileage to recharge
Build (Weeks 5–7) → 1 km intervals, fartlek, and long runs up to 30 km
Recovery (Week 8) → Step-back week for adaptation
Peak (Weeks 9–11) → 2 km intervals, extended tempos, and long runs 28–35 km
Sharpen (Weeks 13–14) → Shorter but focused workouts, long runs around 28–30 km
Taper (Week 15) → Reduced volume, short intervals, and recovery
Race Week (Week 16) → Easy runs, strides, and marathon at sub-3:30 goal pace

Sample Week Preview

Here’s a snapshot of Week 10 (Peak Phase):

Day	Session	Load
Monday	12 km easy run	Medium
Tuesday	3 km WU + RD + 6–8 × 2 km intervals (400m jogs) + 3 km CD	High
Wednesday	10 km easy run	Medium
Thursday	3 km WU + RD + 12 km tempo run + 3 km CD	High
Friday	Rest	—
Saturday	Long run – 30–32 km (including steady effort in middle)	High
Sunday	Rest	—

Load = effort level: Low / Medium / High

How Does the Training Plan Work?

This Sub-3:30 plan alternates quality sessions with recovery to optimize adaptation:

Intervals (400m–2 km) → Improve running economy and speed endurance
Fartlek runs → Teach pace changes and rhythm control
Tempos → Build confidence at sustained effort
Long runs (up to 35 km) → Prepare physically and mentally for marathon distance
Recovery & taper → Consolidate fitness and reduce fatigue before race day

What Paces Should I Train At?

The full PDF plan provides specific pacing guidelines for every workout — easy runs, intervals, tempos, and goal pace.

Coach’s Insight

“Sub-3:30 is a serious marathon milestone. It’s not just about speed — it’s about patience and pacing discipline. Respect the easy runs, trust your training, and execute your plan. The marathon rewards consistency.”

— Ilya Tyapkin, Olympian Runner & Coach

Helpful Resources for Runners

Final Words

Running a sub-3:30 marathon demands endurance, strategy, and discipline. This 16-week plan helps you progress steadily, peak at the right time, and show up on race day confident.

Remember:

Consistency > perfection
Long runs are the backbone of marathon success
The taper is where your fitness comes alive

Your sub-3:30 marathon is within reach.

Start Training