Training Plans - Sub 2 Hours 45 Minutes

INTRODUCTION

This training plan only applies to runners who have a half marathon time under 1h 20’ or a marathon time under 2h 50’ and aim to significantly improve their personal bests. This requires greater dedication, more training, and higher intensity. It means racing the marathon at under 3’ 55’’ per km, which implies having raced the half marathon at around 3’40’’ per km, or less (on average).

Even by following the plan faithfully, many runners will find it very difficult to achieve this goal, which is already within reach of very few, even if they devote all possible time and energy. Additionally, joint, muscle, and tendon issues increase considerably.

This plan will help you achieve your goal as long as you are capable of following it and absorbing the training. But keep in mind that the plan itself does not guarantee the result, since besides the runner’s physical and physiological qualities, the marathon depends on many external factors beyond the athlete’s control: such as the course profile or the weather. And on other factors that are often overlooked, such as psychology, race strategy, or hydration.

BASIC GUIDELINES TO FOLLOW THE PLAN CORRECTLY

You need to perform a set of core exercises (4 exercises, 15 to 25 reps each) before heading out to run. After completing the entire workout, you must do five core exercises (20 to 30 reps each), two lower back exercises (10 reps), and six to eight stretching exercises (focused, held firmly for at least 20’’). Easy runs should start slow: from 5’40’’ to 4’50’’ per km in the first weeks. Medium pace during the central weeks of the plan (5’20’’ to 4’30’’) and slightly faster in the following weeks (5’00’’ to 4’00’’). In the last ten days before the marathon, runs return to an easy pace. You may change the order of training days, but never do more than three consecutive training days, and never schedule interval sessions on two consecutive days.

Strength training is essential in marathon preparation. It is very important to specifically work the quadriceps (both eccentric and concentric), abductors, adductors, calves, soleus, psoas, and hamstrings. You will perform much better and reduce your injury risk significantly. During race weeks, strength training is not performed. It is important to do ankle exercises every week. These not only strengthen your ankles but also improve the efficiency and effectiveness of your stride and greatly reduce the risk of plantar fasciitis, tendinitis, and shin splints.

You must hydrate with at least half a liter of water with mineral salts every training day. And double that if you sweat a lot or train in heat and humidity. If you follow this plan, do not add any additional training. Not more running days, not more minutes in your runs, not more intensity in your paces. Doing so would reduce its effectiveness and could lead to two outcomes: injury or overtraining. Both are bad.

TRAINING PLAN