Training Plans - Sub 3 Hours

INTRODUCTION

This training plan is not suitable for runners who have more than 1h 26’ in the half marathon or more than 3h 06’ in the marathon, as it requires too big a performance leap. It is ideal for runners who are under 1h 26’ in the half marathon and under 3h 06’ in the marathon.
The goal is to break three hours in the marathon, which means running it at 4’15’’ or 4’14’’. This implies that in the half marathon you must race at under 4’00’’ per km (on average); ideally you should be well under 1h 24’. With 1h 23’ in the half marathon, it means you would break three hours in the marathon; although some manage it with 1h 24’.

Even when following the plan faithfully, many runners will find it difficult to break three hours due to joint, muscle or tendon issues, strategy or weather conditions. The plan itself does not guarantee the result, since the marathon depends on many external factors beyond the runner’s control. What I can assure you is that with this type of plan, if marathon race conditions are adequate or normal, your pacing strategy is correct, and you arrive with the training fully absorbed and well rested, you will almost certainly achieve your goal.
This plan has been tested and proven with dozens of recreational runners and has been refined and improved over the past twelve years.

BASIC POINTS TO FOLLOW THE PLAN PROPERLY

You need to do some core exercises (4 exercises, 15 to 25 reps each) before heading out to run. At the end of the training session, you should 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 6’00’’ to 5’00’’ per km in the first weeks, moderate in the middle weeks of the plan (from 5’30’’ to 4’45’’) and slightly quicker in the following weeks (from 5’00’’ to 4’30’’). In the final ten days before the marathon, runs should return to an easy pace. You can rearrange the training days, but do not run more than three consecutive days. And never schedule two interval sessions on back-to-back days.

Strength training is essential for marathon preparation. It is very important to work very specifically on the quadriceps (both eccentric and concentric), abductors, adductors, calves, soleus, psoas and hamstrings. You will perform much better and get injured far less. Strength training is not performed during race weeks. It is important to do ankle exercises every week. They will 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. Double that if you sweat a lot or train in heat and humidity. If you follow this plan, do not add extra training. Not more running days, not more minutes to your runs, not more intensity. You would lose effectiveness and two things could happen: you could get injured or you could overtrain. Both are bad.

TRAINING PLAN