Marathon Sub 3:30 Plan

This 16-week Sub-3:30 marathon plan—designed by Olympian Ilya Tyapkin—guides intermediate runners through a structured system of endurance building, interval training, tempo runs, and tapering. It’s made for athletes training 4–6 days a week who want to peak at ~4:59/km (7:58/mi) pace and confidently race 42.2 km.