Training Plans - Sub 3:45

INTRODUCTION

This training plan is advisable for runners with marathon finish times around 3h 55’ or faster. With it, they can achieve a finish time around three hours and 45’, about three minutes above or below. Improvement will depend on your previous level, your adherence to the plan, your race strategy, the course profile and/or the weather.
The key for these runners is to master paces between 5’20 and 5’15’’ per km. To achieve this, they should race the half marathon between 5’00’’ and 4’55’’ per km (around 1h 44’). Obviously, those who get closer to the faster pace will have more chances and a wider margin going into the marathon.

As I explain in the three-hour plan, there are many external factors, beyond your control, that significantly affect your performance on marathon day, which is why it is necessary to reach race day with a good margin. Those who are just barely prepared to run under their target time, if unlucky enough to face a very windy or very hot marathon day, will have no chance. In those cases, the most sensible thing is to change your goal right at the start, and if you planned to run at 5’15’’ per km (on average), you should switch to 5’25’’ or 5’20’’ per km. This way you ensure you won’t crash spectacularly in the final kms and will still finish in good condition, even if you add four or six extra minutes.

BASIC POINTS TO FOLLOW THE PLAN CORRECTLY

It is necessary to do some core exercises (15 to 25 reps each) before heading out for your run. At the end of the entire workout you must do three core exercises (15 to 25 reps each), two lower-back exercises (10 reps) and six to eight stretching exercises (more focused, holding the stretch and for at least 20’’ each).
Easy run paces should be very slow (from 6’40’’ to 5’20’’ per km) during the weeks that include hill workouts, “oberones” and heavy strength training. Medium paces in the central weeks of the plan (from 6’10’’ to 5’25’’) and somewhat quicker in the following weeks (from 5’25’’ to 4’55’’). In the final ten days before the marathon, runs return to easy pace. You may change the order of training days, but never doing more than two sessions in a row. And under no circumstances should you place two interval sessions on consecutive days.

Strength training is essential in 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 be far less prone to injury. No strength training should be done during competition weeks. It is important to do ankle exercises every week. These 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 day you train. And double that if you sweat a lot or train in heat and humidity.
If you follow this plan, do not add more training. Not more running days, not more minutes to your runs, not more intensity to your paces. This would reduce its effectiveness and two things could happen: you could get injured or you could overtrain. Either one is bad.

TRAINING PLAN

	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1		60’ + weights	25’ + 10 x 500+ 15’ rec: 1’ From 2’24’’ to 2’12’’		65’ From 6’20’’ to 5’50’’+ weights + 2 strides		95’ progressive + ankles (50’ from 6’30’’ to 6’10’’; 25’ from 6’10’’ to 5’40’’ and 20’ from 5’40’’to 5’25’’)
2		65’ + weights	25’+3 x3000 +15’ rec: 90’’ 16’00, 15’30’’ to 15’00’’		65’ From 6’10’’ to 5’45’’+ weights + 2 strides		100’ progressive + ankles (55’ from 6’30’’ to 6’00’’; 25’ from 6’00’’ to 5’40’’ and 20’ from 5’40’’to 5’20’’)
3			25’ + 6 x 1000+ 15’ rec: 1’ From 4’55’’ to 4’15’’		40’ very easy + ankles + 8 strides		Competition (From 10 to 15 kms)
4		65’ + weights	25’ + 15 x 200+ 15’ rec: 45’’ From 54’’ to 46’’		65’ From 6’10’’ to 5’45’’+ weights + 2 strides		100’ progressive + ankles (55’ from 6’20’’ to 6’00’’; 25’ from 6’00’’ to 5’40’’ and 20’ from 5’40’’to 5’20’’)
5		65’ + weights	25’+ 2 x 4000 +15’ rec: 2’ jog 21’20’’ and 20’00’’		70’ From 6’10’’ to 5’45’’+ weights + 2 strides		100’ progressive + ankles (55’ from 6’20’’ to 6’00’’; 25’ from 6’00’’ to 5’40’’ and 20’ from 5’40’’to 5’20’’)
6		65’ + weights	25’ + 12 500+ 15’ rec: 45’’ From 2’20’’ to 2’00’’		70’ From 6’10’’ to 5’30’’+ weights + 2 strides		105’ + ankles (55’ from 6’20’’ to 6’00’’; 30’ from 6’00’’ to 5’30’’ and 20’ from 5’30’’to 5’15’’)
7			25’+ 3 x 2000 +15’ r: 90’’ From 10’40’’ to 9’50’’		45’ very easy + ankles + 8 strides		Competition (Best of 21 kms)
8			25’ + 2 x 7 x 400+ 15’ rec: 1’ y 2’ From 1’52’’ to 1’36’’		70’ + weights + strides		105’ + ankles (55’ from 6’20’’ to 6’00’’; 30’ from 6’00’’ to 5’30’’ and 20’ from 5’30’’to 5’15’’)
9		70’ + ankles	25’ + 10 x 1000 + 15’ rec: 1' 5’05’’ to 4’30’’		75’ From 6’00’’ to 5’30’’+ weights + 2 strides		105’ + ankles (55’ from 6’20’’ to 6’00’’; 30’ from 6’00’’ to 5’30’’ and 20’ from 5’30’’to 5’15’’)
10		70’ + ankles	25’+ 2 x 5000 +15’ r:2’ jog From 26’15’’and 24’30’’		75’ + weights + 2 strides		110’ prog + ankles (60’ from 6’20’’ to 6’00’’, 30’ from 6’00’’ to 5’30’’ and 20’ from 5’40’’to 5’10’’)
11			25’ + 6 x 1000 + 15’ rec: 1’ 5’05’’ to 4’40’’		45’ very easy + ankles + 5 strides of 50 m		Race (Half Marathon)
12		70'	25’+ 5 x 2000 +15’ rec: 90’’ From 10’30’’ to 9’40’’		75’ + ankles + 2 strides		110’ progressive + ankles (60’ from 6’20’’ to 6’00’’; 30’ from 6’00’’ to 5’30’’ and 20’ from 5’40’’ to 5’10’’)
13			TEST: 25’ +2x6000 + 15’ Rec: 90’’ 1st in 31:00 and 2nd 27:45		70’ + ankles + 2 strides		90’ easy progressive + 6 strides (60’ from 6’30’’ to 6’00’’ and 30’ from 6’00’’ to 5’30’’)
14			60'		35’ + ankles + 2 strides		MARATHON