Marathon Sub-3:45 Training Plan (16-Week)

Table of Contents

Marathon Sub-3:45 Training Plan

Marathon Sub-3:45 Training Plan

Level: Intermediate

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

Running a marathon in 3 hours 45 minutes or faster requires averaging around 5:20 per km (8:34 per mile). This plan is designed for intermediate runners who already have a solid foundation and want to step up to a faster, more competitive marathon finish.

Created by Olympian runner Ilya Tyapkin, this 16-week plan balances intervals, fartlek, tempo runs, long runs, and recovery weeks to build speed, strength, and marathon endurance. By the end, you’ll be fit, confident, and ready to hit your goal.

✅ Structured 16-week progression with recovery weeks

✅ Long runs up to 35 km to build endurance

✅ Intervals and fartlek to sharpen speed

✅ Tempo sessions to practice race rhythm

✅ Taper phase to arrive fresh on race day

Training Plan Breakdown

This Sub-3:45 plan is split into training phases:

Adapt & Prep (Weeks 1–2) → Adjust to consistent running with easy runs, strides, and short workouts
Base (Weeks 3–4) → Build endurance with intervals, tempos, and long runs up to 22 km
Build (Weeks 5–7) → Increase workload with 1 km intervals, fartlek, and long runs up to 30 km
Recovery (Week 8) → Lower mileage for adaptation
Peak (Weeks 9–11) → Hardest weeks: 2 km intervals, tempos, and long runs up to 35 km
Sharpen (Weeks 13–14) → Shorter intervals, tempos, and long runs around 28–30 km
Taper (Week 15) → Reduced mileage, light intervals, and rest
Race Week (Week 16) → Easy runs, strides, and a controlled race at goal pace

Sample Week Preview

Here’s a snapshot of Week 7 (Build Phase):

Day	Session	Load
Monday	8 km easy run	Low
Tuesday	3 km WU + RD + 12 × 1 km intervals (with 400m jogs) + 3 km CD	High
Wednesday	12 km easy run	Medium
Thursday	3 km WU + RD + 10 km fartlek (1 min fast / 1 min slow) + 3 km CD	High
Friday	Rest	—
Saturday	Long run – 30 km easy	High
Sunday	Rest	—

Load = effort level: Low / Medium / High

How Does the Training Plan Work?

This Sub-3:45 marathon plan alternates hard days and easy days to ensure you build fitness without overtraining:

Intervals (400m–2 km) → Improve speed and strength
Fartlek → Mix pace changes for stamina and adaptability
Tempo runs → Build comfort at near-marathon effort
Long runs up to 35 km → Develop endurance and mental toughness
Recovery & taper weeks → Reduce fatigue and prepare for peak performance

What Paces Should I Train At?

The complete pacing guidance for easy runs, intervals, tempos, and race pace is included in the downloadable PDF.

Coach’s Insight

“This plan mixes speed, stamina, and smart recovery to get you ready for sub-3:45. Keep your easy runs truly easy, trust the taper, and on race day — stay patient in the first half so you can finish strong.”

— Ilya Tyapkin, Olympian Runner & Coach

Helpful Resources for Runners

Final Words

Completing a marathon in under 3:45 is a milestone many runners aspire to. This plan provides the balance of endurance, speed, and recovery to help you achieve it.

Remember:

Consistency matters more than perfection
Respect the recovery weeks
Race smart: even pacing is the key to success

Your sub-3:45 marathon is within reach.

Start Training