Plans / Marathon

Sub-3 hour marathon training plan

Built from a 1:24:00 half marathon on five run days a week. A sub-3 marathon needs 4:16 per km (6:52 per mile) for the whole distance, so the plan carries more weekly distance and more marathon-pace work. The plan runs 18 weeks at 5 runs a week. Weekly distance goes from 47 km (29.2 mi) to a peak week of 96 km (59.7 mi), and the longest run is 32 km (19.9 mi). Every workout is listed below with its pace, and none of it is blurred or locked.

Distances and paces in

18-week marathon plan

VDOT: 55.2
Predicted finish: 2:55:08; 2:51:38–2:58:38
Peak week: 96 km59.7 mi
Longest run: 32 km19.9 mi

Weekly distance, week by week

Base Build Peak Taper

Your pace zones

Zone	Pace range	Used for
Easy	4:31/km7:16/mi – 4:57/km7:58/mi	Most of your running; conversational
Marathon	4:00/km6:26/mi – 4:14/km6:49/mi	Long-run finishes and race-pace practice
Threshold	3:51/km6:12/mi – 4:00/km6:26/mi	Comfortably hard; tempo and cruise intervals
Interval	3:32/km5:41/mi – 3:39/km5:52/mi	Hard repeats of 3–5 minutes
Repetition	3:20/km5:22/mi – 3:27/km5:33/mi	Short fast reps with full recovery

Week by week

Week 1

base · 53 km32.9 mi · long run 19 km11.8 mi

Day	Workout	Distance	Details
Mon	Easy run	8.5 km5.3 mi	8.5 km easy5.3 mi easy
Tue	Easy run + strides	8.5 km5.3 mi	6.6 km easy · 6 × 20 s repetition pace @ 3:24/km (1 min easy between)4.1 mi easy · 6 × 20 s repetition pace @ 5:28/mi (1 min easy between)
Thu	Threshold run	8.5 km5.3 mi	1708 m warm-up easy · 20 min threshold @ 3:56/km · 1708 m cool-down easy1.1 mi warm-up easy · 20 min threshold @ 6:20/mi · 1.1 mi cool-down easy
Fri	Easy run	8.5 km5.3 mi	8.5 km easy5.3 mi easy
Sun	Long run	19 km11.8 mi	19 km easy11.8 mi easy

Week 2

base · 56 km34.8 mi · long run 20 km12.4 mi

Day	Workout	Distance	Details
Mon	Easy run	9 km5.6 mi	9 km easy5.6 mi easy
Tue	Easy run + strides	9 km5.6 mi	7.1 km easy · 6 × 20 s repetition pace @ 3:24/km (1 min easy between)4.4 mi easy · 6 × 20 s repetition pace @ 5:28/mi (1 min easy between)
Thu	Threshold run	9 km5.6 mi	1958 m warm-up easy · 20 min threshold @ 3:56/km · 1958 m cool-down easy1.2 mi warm-up easy · 20 min threshold @ 6:20/mi · 1.2 mi cool-down easy
Fri	Easy run	9 km5.6 mi	9 km easy5.6 mi easy
Sun	Long run	20 km12.4 mi	20 km easy12.4 mi easy

Week 3

base · 59 km36.7 mi · long run 21 km13 mi

Day	Workout	Distance	Details
Mon	Easy run	9.5 km5.9 mi	9.5 km easy5.9 mi easy
Tue	Easy run + strides	9.5 km5.9 mi	7.6 km easy · 6 × 20 s repetition pace @ 3:24/km (1 min easy between)4.7 mi easy · 6 × 20 s repetition pace @ 5:28/mi (1 min easy between)
Thu	Threshold run	9.5 km5.9 mi	2208 m warm-up easy · 20 min threshold @ 3:56/km · 2208 m cool-down easy1.4 mi warm-up easy · 20 min threshold @ 6:20/mi · 1.4 mi cool-down easy
Fri	Easy run	9.5 km5.9 mi	9.5 km easy5.9 mi easy
Sun	Long run	21 km13 mi	21 km easy13 mi easy

Week 4

base · cutback · 47 km29.2 mi · long run 13 km8.1 mi

Day	Workout	Distance	Details
Mon	Easy run	8.5 km5.3 mi	8.5 km easy5.3 mi easy
Tue	Easy run + strides	8.5 km5.3 mi	6.6 km easy · 6 × 20 s repetition pace @ 3:24/km (1 min easy between)4.1 mi easy · 6 × 20 s repetition pace @ 5:28/mi (1 min easy between)
Thu	Threshold run	8.5 km5.3 mi	1708 m warm-up easy · 20 min threshold @ 3:56/km · 1708 m cool-down easy1.1 mi warm-up easy · 20 min threshold @ 6:20/mi · 1.1 mi cool-down easy
Fri	Easy run	8.5 km5.3 mi	8.5 km easy5.3 mi easy
Sun	Long run	13 km8.1 mi	13 km easy8.1 mi easy

Week 5

base · 62.5 km38.8 mi · long run 22.5 km14 mi

Day	Workout	Distance	Details
Mon	Easy run	10 km6.2 mi	10 km easy6.2 mi easy
Tue	Easy run + strides	10 km6.2 mi	8.1 km easy · 6 × 20 s repetition pace @ 3:24/km (1 min easy between)5.1 mi easy · 6 × 20 s repetition pace @ 5:28/mi (1 min easy between)
Thu	Threshold run	10 km6.2 mi	2458 m warm-up easy · 20 min threshold @ 3:56/km · 2458 m cool-down easy1.5 mi warm-up easy · 20 min threshold @ 6:20/mi · 1.5 mi cool-down easy
Fri	Easy run	10 km6.2 mi	10 km easy6.2 mi easy
Sun	Long run	22.5 km14 mi	22.5 km easy14 mi easy

Week 6

base · 66 km41 mi · long run 24 km14.9 mi

Day	Workout	Distance	Details
Mon	Easy run	10.5 km6.5 mi	10.5 km easy6.5 mi easy
Tue	Easy run + strides	10.5 km6.5 mi	8.6 km easy · 6 × 20 s repetition pace @ 3:24/km (1 min easy between)5.4 mi easy · 6 × 20 s repetition pace @ 5:28/mi (1 min easy between)
Thu	Threshold run	10.5 km6.5 mi	2708 m warm-up easy · 20 min threshold @ 3:56/km · 2708 m cool-down easy1.7 mi warm-up easy · 20 min threshold @ 6:20/mi · 1.7 mi cool-down easy
Fri	Easy run	10.5 km6.5 mi	10.5 km easy6.5 mi easy
Sun	Long run	24 km14.9 mi	24 km easy14.9 mi easy

Week 7

build · 69.5 km43.2 mi · long run 27 km16.8 mi

Day	Workout	Distance	Details
Mon	Easy run	10.5 km6.5 mi	10.5 km easy6.5 mi easy
Tue	Marathon-pace run	10.5 km6.5 mi	1250 m warm-up easy · 8 km marathon pace @ 4:07/km · 1250 m cool-down easy0.8 mi warm-up easy · 5 mi marathon pace @ 6:38/mi · 0.8 mi cool-down easy
Thu	Cruise intervals	11 km6.8 mi	1050 m warm-up easy · 3 × 10 min threshold @ 3:56/km (2 min easy between) · 1050 m cool-down easy0.7 mi warm-up easy · 3 × 10 min threshold @ 6:20/mi (2 min easy between) · 0.7 mi cool-down easy
Fri	Easy run	10.5 km6.5 mi	10.5 km easy6.5 mi easy
Sun	Long run	27 km16.8 mi	27 km easy16.8 mi easy

Week 8

build · cutback · 55.5 km34.5 mi · long run 19 km11.8 mi

Day	Workout	Distance	Details
Mon	Easy run	3.5 km2.2 mi	3.5 km easy2.2 mi easy
Tue	Marathon-pace run	10 km6.2 mi	1 km warm-up easy · 8 km marathon pace @ 4:07/km · 1 km cool-down easy0.6 mi warm-up easy · 5 mi marathon pace @ 6:38/mi · 0.6 mi cool-down easy
Thu	Cruise intervals	14 km8.7 mi	1067 m warm-up easy · 4 × 10 min threshold @ 3:56/km (2 min easy between) · 1067 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 6:20/mi (2 min easy between) · 0.7 mi cool-down easy
Fri	Easy run	9 km5.6 mi	9 km easy5.6 mi easy
Sun	Long run · finish at marathon pace	19 km11.8 mi	14 km easy · 5 km marathon pace @ 4:07/km8.7 mi easy · 3.1 mi marathon pace @ 6:38/mi

Week 9

build · 73.5 km45.7 mi · long run 30 km18.6 mi

Day	Workout	Distance	Details
Mon	Easy run	7.5 km4.7 mi	7.5 km easy4.7 mi easy
Tue	Marathon-pace run	11 km6.8 mi	1500 m warm-up easy · 8 km marathon pace @ 4:07/km · 1500 m cool-down easy0.9 mi warm-up easy · 5 mi marathon pace @ 6:38/mi · 0.9 mi cool-down easy
Thu	Cruise intervals	14 km8.7 mi	1067 m warm-up easy · 4 × 10 min threshold @ 3:56/km (2 min easy between) · 1067 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 6:20/mi (2 min easy between) · 0.7 mi cool-down easy
Fri	Easy run	11 km6.8 mi	11 km easy6.8 mi easy
Sun	Long run · finish at marathon pace	30 km18.6 mi	22.5 km easy · 7.5 km marathon pace @ 4:07/km14 mi easy · 4.7 mi marathon pace @ 6:38/mi

Week 10

build · 77.5 km48.2 mi · long run 32 km19.9 mi

Day	Workout	Distance	Details
Mon	Easy run	8.5 km5.3 mi	8.5 km easy5.3 mi easy
Tue	Marathon-pace run	11.5 km7.1 mi	1750 m warm-up easy · 8 km marathon pace @ 4:07/km · 1750 m cool-down easy1.1 mi warm-up easy · 5 mi marathon pace @ 6:38/mi · 1.1 mi cool-down easy
Thu	Cruise intervals	14 km8.7 mi	1067 m warm-up easy · 4 × 10 min threshold @ 3:56/km (2 min easy between) · 1067 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 6:20/mi (2 min easy between) · 0.7 mi cool-down easy
Fri	Easy run	11.5 km7.1 mi	11.5 km easy7.1 mi easy
Sun	Long run · finish at marathon pace	32 km19.9 mi	24 km easy · 8 km marathon pace @ 4:07/km14.9 mi easy · 5 mi marathon pace @ 6:38/mi

Week 11

build · 81.5 km50.6 mi · long run 32 km19.9 mi

Day	Workout	Distance	Details
Mon	Easy run	10.5 km6.5 mi	10.5 km easy6.5 mi easy
Tue	Marathon-pace run	12.5 km7.8 mi	2250 m warm-up easy · 8 km marathon pace @ 4:07/km · 2250 m cool-down easy1.4 mi warm-up easy · 5 mi marathon pace @ 6:38/mi · 1.4 mi cool-down easy
Thu	Cruise intervals	14 km8.7 mi	1067 m warm-up easy · 4 × 10 min threshold @ 3:56/km (2 min easy between) · 1067 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 6:20/mi (2 min easy between) · 0.7 mi cool-down easy
Fri	Easy run	12.5 km7.8 mi	12.5 km easy7.8 mi easy
Sun	Long run · finish at marathon pace	32 km19.9 mi	24 km easy · 8 km marathon pace @ 4:07/km14.9 mi easy · 5 mi marathon pace @ 6:38/mi

Week 12

build · cutback · 65.5 km40.7 mi · long run 22 km13.7 mi

Day	Workout	Distance	Details
Mon	Easy run	7.5 km4.7 mi	7.5 km easy4.7 mi easy
Tue	Marathon-pace run	11 km6.8 mi	1500 m warm-up easy · 8 km marathon pace @ 4:07/km · 1500 m cool-down easy0.9 mi warm-up easy · 5 mi marathon pace @ 6:38/mi · 0.9 mi cool-down easy
Thu	Cruise intervals	14 km8.7 mi	1067 m warm-up easy · 4 × 10 min threshold @ 3:56/km (2 min easy between) · 1067 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 6:20/mi (2 min easy between) · 0.7 mi cool-down easy
Fri	Easy run	11 km6.8 mi	11 km easy6.8 mi easy
Sun	Long run · finish at marathon pace	22 km13.7 mi	16.5 km easy · 5.5 km marathon pace @ 4:07/km10.3 mi easy · 3.4 mi marathon pace @ 6:38/mi

Week 13

build · 86.5 km53.7 mi · long run 32 km19.9 mi

Day	Workout	Distance	Details
Mon	Easy run	13.5 km8.4 mi	13.5 km easy8.4 mi easy
Tue	Marathon-pace run	13.5 km8.4 mi	2750 m warm-up easy · 8 km marathon pace @ 4:07/km · 2750 m cool-down easy1.7 mi warm-up easy · 5 mi marathon pace @ 6:38/mi · 1.7 mi cool-down easy
Thu	Cruise intervals	14 km8.7 mi	1067 m warm-up easy · 4 × 10 min threshold @ 3:56/km (2 min easy between) · 1067 m cool-down easy0.7 mi warm-up easy · 4 × 10 min threshold @ 6:20/mi (2 min easy between) · 0.7 mi cool-down easy
Fri	Easy run	13.5 km8.4 mi	13.5 km easy8.4 mi easy
Sun	Long run · finish at marathon pace	32 km19.9 mi	24 km easy · 8 km marathon pace @ 4:07/km14.9 mi easy · 5 mi marathon pace @ 6:38/mi

Week 14

peak · 91 km56.5 mi · long run 32 km19.9 mi

Day	Workout	Distance	Details
Mon	Easy run	14 km8.7 mi	14 km easy8.7 mi easy
Tue	Marathon-pace run	15 km9.3 mi	2500 m warm-up easy · 10 km marathon pace @ 4:07/km · 2500 m cool-down easy1.6 mi warm-up easy · 6.2 mi marathon pace @ 6:38/mi · 1.6 mi cool-down easy
Thu	Cruise intervals	15 km9.3 mi	1779 m warm-up easy · 2 × 20 min threshold @ 3:56/km (3 min easy between) · 1779 m cool-down easy1.1 mi warm-up easy · 2 × 20 min threshold @ 6:20/mi (3 min easy between) · 1.1 mi cool-down easy
Fri	Easy run	15 km9.3 mi	15 km easy9.3 mi easy
Sun	Long run · finish at marathon pace	32 km19.9 mi	24 km easy · 8 km marathon pace @ 4:07/km14.9 mi easy · 5 mi marathon pace @ 6:38/mi

Week 15

peak · 96 km59.7 mi · long run 32 km19.9 mi

Day	Workout	Distance	Details
Mon	Easy run	16 km9.9 mi	16 km easy9.9 mi easy
Tue	Marathon-pace run	16 km9.9 mi	3 km warm-up easy · 10 km marathon pace @ 4:07/km · 3 km cool-down easy1.9 mi warm-up easy · 6.2 mi marathon pace @ 6:38/mi · 1.9 mi cool-down easy
Thu	Cruise intervals	16 km9.9 mi	2279 m warm-up easy · 2 × 20 min threshold @ 3:56/km (3 min easy between) · 2279 m cool-down easy1.4 mi warm-up easy · 2 × 20 min threshold @ 6:20/mi (3 min easy between) · 1.4 mi cool-down easy
Fri	Easy run	16 km9.9 mi	16 km easy9.9 mi easy
Sun	Long run · finish at marathon pace	32 km19.9 mi	24 km easy · 8 km marathon pace @ 4:07/km14.9 mi easy · 5 mi marathon pace @ 6:38/mi

Week 16

taper · 72 km44.7 mi · long run 21 km13 mi

Day	Workout	Distance	Details
Mon	Easy run	12 km7.5 mi	12 km easy7.5 mi easy
Tue	Easy run + strides	13 km8.1 mi	11.1 km easy · 6 × 20 s repetition pace @ 3:24/km (1 min easy between)6.9 mi easy · 6 × 20 s repetition pace @ 5:28/mi (1 min easy between)
Thu	Threshold run	13 km8.1 mi	4 km warm-up easy · 20 min threshold @ 3:56/km · 4 km cool-down easy2.5 mi warm-up easy · 20 min threshold @ 6:20/mi · 2.5 mi cool-down easy
Fri	Easy run	13 km8.1 mi	13 km easy8.1 mi easy
Sun	Long run	21 km13 mi	21 km easy13 mi easy

Week 17

taper · 57.5 km35.7 mi · long run 16 km9.9 mi

Day	Workout	Distance	Details
Mon	Easy run	10 km6.2 mi	10 km easy6.2 mi easy
Tue	Easy run + strides	10.5 km6.5 mi	8.6 km easy · 6 × 20 s repetition pace @ 3:24/km (1 min easy between)5.4 mi easy · 6 × 20 s repetition pace @ 5:28/mi (1 min easy between)
Thu	Threshold run	10.5 km6.5 mi	2708 m warm-up easy · 20 min threshold @ 3:56/km · 2708 m cool-down easy1.7 mi warm-up easy · 20 min threshold @ 6:20/mi · 1.7 mi cool-down easy
Fri	Easy run	10.5 km6.5 mi	10.5 km easy6.5 mi easy
Sun	Long run	16 km9.9 mi	16 km easy9.9 mi easy

Week 18

taper · race week · 55.2 km34.3 mi

Day	Workout	Distance	Details
Tue	Easy run	5 km3.1 mi	3.6 km easy · 3 × 1 min marathon pace @ 4:07/km (1 min easy between)2.3 mi easy · 3 × 1 min marathon pace @ 6:38/mi (1 min easy between)
Thu	Shakeout	5 km3.1 mi	3.8 km easy · 4 × 20 s repetition pace @ 3:24/km (1 min easy between)2.3 mi easy · 4 × 20 s repetition pace @ 5:28/mi (1 min easy between)
Sat	Shakeout	3 km1.9 mi	3 km easy1.9 mi easy
Sun	Race day	42.2 km26.2 mi	42.2 km marathon pace @ 4:07/km26.2 mi marathon pace @ 6:38/mi

Make it yours

This plan assumes a fixed fitness level. Enter your own race date and result and every pace changes.

Build my own plan

Questions

How many weeks is this marathon plan?

18 weeks counting back from race day, 5 runs a week. Week 18 is race week.

How far is the longest run?

32 km (19.9 mi), reached in the peak phase before the taper begins.

How much will I run each week?

Between 47 km (29.2 mi) and 96 km (59.7 mi), with a lighter week roughly every fourth week.

How fast do I need to be for a sub-3 marathon?

A 2:59:59 finish is about 4:16 per km, or 6:52 per mile. A half marathon around 1:24 is the usual marker that makes the attempt realistic.

What if I miss a workout?

Don't try to make it up. The MarathonPlan app moves the next week down by 15 percent after two or more missed workouts and never adds distance to catch up. The rules are public on the methodology page.

Is the plan free?

Yes. The full plan, every week, is free on this page and in the generator. The app subscription ($4.99 a month or $39.99 a year) adds the calendar, rescheduling and the adaptive rules.