Is this the right training plan for me?
A 3:15 hour marathon is 7:26 per mile. However, on the day, you're likely to have to run close to 7:20 per mile, once you factor in the inevitable dodging and weaving that comes with any big marathon. For this reason, marathon pace in this schedule will mean 7:20 per mile. To break 3:15, you should eventually be capable of a sub-1:30 half-marathon (6:52 per mile) and sub-40:00 10K (6:30 per mile). Right now, you should be running at least 30-35 miles per week, over five or six sessions.
What do the different runs on the training plan mean?
Rest/Cross-Train (XT) – Take a rest day, or do moderate cross-training with a no-impact activity such as yoga or swimming.
Tempo – Run easy for one mile to warm up. Then ease into the given pace for the distance show. Run easy for a mile to cool down. Tempo runs should feel challenging; on a scale of one to 10, your effort will feel like a seven or eight. You should be able to utter just a few words at a time. These runs train your body to sustain speed over distance.
Easy – Easy runs should be done 30 seconds to one minute per mile slower than your marathon goal pace.
Long run – Much like an easy run, this is a long, slow distance run that will build your endurance. Run at an easy pace; you should be able to hold a conversation. This should be 30 seconds to one minute per mile slower than your goal pace.
Mile repeats – After a one-mile warm-up, run one mile at the given pace, then jog very slowly for half a mile to recover. Repeat cycles as directed. Cool down with one mile of easy running.
Marathon pace – This is the pace that you hope to maintain in the race. Run one mile easy to warm up and one mile easy to cool down.
What pace should I be doing each run at?
M 33 mins easy M 70 mins easy - just tell us a recent run time and we'll do the rest.
I've missed a week of the plan, what should I do?
Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. If you’ve missed four weeks or more, our best advice is to postpone your marathon, as it’s unlikely you’ll be able to get the time you want on race day having missed a month.
If you’ve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success. If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide.
RW's 16-week sub 3:15 marathon training plan:
Week One (34M)
Mon 4M (or approx 35 mins if training by time rather than distance) easy
Tue 4M (33 mins) easy with a few gentle strides
Wed 5M (40 mins) slow
Thu 4M (29 mins 20 secs) marathon pace
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 12M (100 mins) long
Week Two (41M)
Mon 4M (35 mins) easy
Tue 9M consisting of: 1.5M jog and strides, then 3 x 2M (or 13 mins) tempo, with 400m (3-min) jog recoveries, then 1M jog to finish session
Wed 6M (50 mins) easy
Thu 1M jog, then 2M (approx 14 mins 40 secs) marathon pace, then 1M jog
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 13M (108 mins) long
Week Three (46M)
Mon 4M (35 mins) easy
Tue 9M consisting of: 1M jog, then 4 x 1M (or 6 mins 30 secs) temp, with 400m (2-min) jog recoveries, then 1M jog to finish session
Wed 7M (56 mins) easy
Thu 6M (44 mins) marathon pace
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 15M (2:05) long
Week Four (37M)
Mon 4M (35 mins) easy
Tue 9M consisting of: 1M jog, then 7 x 800m (or 3 mins 15 secs) fast, with 200m (1-min) jog recoveries, then 1M jog to end session
Wed 8M (65 mins) easy
Thu 1M jog, then 4M (29 mins 20 secs) marathon pace, then 1M jog
Fri Rest
Sat 5M (42 mins) easy
Sun 8M consisting of: 1M jog and strides, then race 10K, then 1M jog. Aim for a sub-40:00 10K.
Week Five (49M)
Mon 4M (35 mins) easy
Tue 7M consisting of: 1M jog, then 5M (or 40 mins) fartlek (3mins fast, two mins slow), then 1M jog to end session
Wed 9M (75 mins) easy
Thu 8M consisting of: 1M jog, out and back run 3M out 23, then turn, 3M back in 20, then 1M jog to end session
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 16M (2:15) long
Week Six (50M)
Mon 4M (35 mins) easy
Tue 7Best winter running gear
Wed 10M (80 mins) slow
Thu 1M jog, then 4M (29 mins 20 secs) marathon pace, then 1M jog
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 18M (2hrs 30) long
Week Seven (53M)
Mon 4M (35 mins) easy
Tue 7M consisting of: 1M jog and strides, then 12 x 400m at 5K pace, with 200m (1-min 30) jog recoveries, then 1M jog to end session
Wed 11M (90 mins) easy
Thu 8M (65 mins) consisting of: 1M jog, 6M at marathon pace, 1M jog.
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 20M (2 hrs 45) long
Week Eight (39M)
Mon Rest
Tue 6M consisting of: 1M jog and strides, then 15 x 200m at mile pace, with 200m (1-min) jog recoveries, then 1M jog
Wed 9M (70 mins) easy
Thu 1M jog, then 3M (20 mins) tempo, then 1M jog
Fri Rest
Sat 4M (33 mins) easy
Sun Race (ideally half-marathon) or brisk run (15M inc warmup/ cool down). Aim for a sub-1:30 half.
Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.
Week Nine (50M)
Mon Rest
Tue 8M consisting of: 1M jog and strides, then 12 x 2mins uphill, jog back down. Then 1M jog at end of session
Wed 8M (65 mins) easy
Thu 9M (70 mins) consisting 1M jog, 7M marathon pace, 1M jog
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 20M (2hrs 45) long
Week Ten (45M)
Mon 4M (35 mins) easy
Tue 1M jog, then 3 x 2M (or 13 mins) fast, with 400m (or 2-min) jog recoveries, then 1M jog to end session
Wed 9M (75 mins) easy
Thu 6M consisting of: 1M jog, then 4M (29mins 20 secs) marathon pace, then 1M jog
Fri Rest
Sat 3M (25 mins) easy
Sun Half-marathon Aim for sub-1:30 (15M inc warm up and cool down)
Week Eleven (55M)
Mon Rest
Tue 8M consisting of: 1M jog, 6M (or 50 mins) fartlek (3mins fast, two mins slow), then 1M jog
Wed 7M (58 mins) easy
Thu 10M consisting of: 2M jog, 6M marathon pace, 2M jog (80 mins)
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 20M (approx 2hrs 45) long
Week Twelve (52M)
Mon 4M (35 mins) easy
Tue 8M consisting of: 1M jog and strides, 5 x 1M (or 6:30 mins) tempo with 200m (or 1-min) jog recoveries, then 1M jog
Wed 7M (65 mins) easy
Thu 1M jog, then 4M (29 mins 20 secs) marathon pace , then 1M jog
Fri Rest
Sat 5M (42 mins) easy
Sun 22M (3 hrs) slow
Week Thirteen (52M)
Mon 4M (35 mins) easy
Tue 8M consisting of: 1M jog and strides, then 13 x 2 mins uphill, jog back down. Then 1M jog at end of session
Wed 8M (65 mins) easy
Thu 1M jog, then 5M (36mins 40 secs) marathon pace, then 1M jog
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 20M (3hrs) long
Week Fourteen (44M)
Mon 4M (35 mins) easy
Tue 6M consisting of: 1M jog, then 7 x 800m (or 3 mins 15 secs) fast, with 100m (or 1-min) jog recoveries, then 1M jog
Wed 7M (60 mins) easy
Thu 9M (75 mins) consisting of: 2M jog, 5M marathon pace, 2M jog
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 13M (1hr 50mins) long
Week Fifteen (35M)
Mon 4M (35 mins) easy
Tue 6M consisting of: 1M jog, then 10 x 400m (or 90 secs) 5K pace, with 200m (or 2-min secs) jog recoveries, then 1M jog
Wed 6M (50 mins) easy
Thu 1M jog, then 3M (20 mins) tempo, then 1M jog
Fri Rest
Sat 4M (32 mins) easy
Sun 10M (80 mins ) long
Week Sixteen (39M inc race)
Mon 4M (35 mins) easy
Tue 4M of 1M jog, then 10 x 200m (or 45 secs) at 5K pace, with 100m (or 30 secs) jog recoveries, then 1M jog
Wed Rest
Thu 3M (22 mins) easy plus strides
Fri Rest
Sat 2M (15 mins) easy
Sun Race day
This isn't the right training plan for me - what next?
Take a look at our marathon training plans for every kind of runner here.
