Marathon Sub 3:00 Plan

This 16-week Sub-3:00 marathon plan—designed by Olympian Ilya Tyapkin—combines intervals, tempos, fartlek sessions, progressive long runs, and structured recovery phases. Built for advanced runners training 5–6 days per week, it prepares you to confidently sustain ~4:16/km (6:52/mi) pace over 42.2 km.