Runner's World Break-3:30 Marathon Plan
16 weeks - $29.99
Total Miles: 746
Total Miles: 746
Want to break 3:30 in the marathon? This plan, developed by the Runner's World experts, will help you do it. The program starts with 33 miles a week and a 10-mile long run, and peaks three weeks before the race with 60 miles and a long run that's 23 miles. Most weeks feature one day of rest and six days of running, and include workouts like Yasso 800s, tempo runs, and goal-marathon-pace runs, to help you get fitter and faster. Each daily workout includes detailed instructions on pace and distance, plus Runner's World's best tips on nutrition, gear, racing, and staying motivated and injury-free.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Run
Week 1 4 MILES EASY
Welcome to week one of the Runner's World Break-3:30 Marathon Plan. Each Monday, you'll get a note about your training for the week ahead. And each day, you'll receive an e-mail reminding you about the workout for the day. As you train, tap into our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners. Your training kicks off with 4 miles at an easy pace of 8:48 per mile. For the next few weeks you'll log most of your runs at this pace. It will help you develop the base of cardiovascular strength you need to take on speedwork later in training. This week you'll have three other short, easy runs; one run on hills; and a day of rest. On Sunday, your first long, slow distance (LSD) run will be 10 miles. If you want to add miles, do it on an easy day. But don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Welcome to week one of the Runner's World Break-3:30 Marathon Plan. Each Monday, you'll get a note about your training for the week ahead. And each day, you'll receive an e-mail reminding you about the workout for the day. As you train, tap into our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners. Your training kicks off with 4 miles at an easy pace of 8:48 per mile. For the next few weeks you'll log most of your runs at this pace. It will help you develop the base of cardiovascular strength you need to take on speedwork later in training. This week you'll have three other short, easy runs; one run on hills; and a day of rest. On Sunday, your first long, slow distance (LSD) run will be 10 miles. If you want to add miles, do it on an easy day. But don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #2 : Run
4 MILES EASY
On easy runs, maintain a comfortable, conversational pace. These easy days are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not worn out for the hard workouts ahead. (Pace: 8:48/mile)
On easy runs, maintain a comfortable, conversational pace. These easy days are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not worn out for the hard workouts ahead. (Pace: 8:48/mile)
Workout #3 : Run
6 MILES HILLS
Run six miles on the hilliest route you can find. Hills build leg and lung power, and prepare you for speedwork later in training. You won't feel fast going up hills, but you'll feel strong. Pick a variety of short and long hills to keep your mind and muscles engaged. We haven't included any pace guidance today, because on these runs you don't want to worry about pace. Just focus on sustaining an even, steady effort when you're going up, and when you're heading down.
Run six miles on the hilliest route you can find. Hills build leg and lung power, and prepare you for speedwork later in training. You won't feel fast going up hills, but you'll feel strong. Pick a variety of short and long hills to keep your mind and muscles engaged. We haven't included any pace guidance today, because on these runs you don't want to worry about pace. Just focus on sustaining an even, steady effort when you're going up, and when you're heading down.
Workout #4 : Run
4 MILES EASY
Run at your relaxed pace today, or cross-train on a bike or an elliptical trainer. Just don't go so hard that you're sore tomorrow. (Pace: 8:48/mile)
Run at your relaxed pace today, or cross-train on a bike or an elliptical trainer. Just don't go so hard that you're sore tomorrow. (Pace: 8:48/mile)
Workout #5 : Day Off
REST
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity such as stretching, yoga, or swimming. If you are going to incorporate a no-impact activity into your marathon preparation, it's best to do it in these early weeks of training and make it part of your regular routine.
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity such as stretching, yoga, or swimming. If you are going to incorporate a no-impact activity into your marathon preparation, it's best to do it in these early weeks of training and make it part of your regular routine.
Workout #6 : Run
5 MILES EASY
On easy days, cross-training should involve a sustained aerobic effort with an activity such as cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. (Pace: 8:48/mile)
On easy days, cross-training should involve a sustained aerobic effort with an activity such as cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. (Pace: 8:48/mile)
Workout #7 : Run
10 MILES LSD
This is a long, slow distance run to build endurance. Long runs improve aerobic capacity, build your strength, and get your body accustomed to spending hours at a time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. The goal is to stay on your feet for a given period of time. (Pace: 8:48-9:48/mile)
This is a long, slow distance run to build endurance. Long runs improve aerobic capacity, build your strength, and get your body accustomed to spending hours at a time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. The goal is to stay on your feet for a given period of time. (Pace: 8:48-9:48/mile)
Workout #8 : Run
Week 2 5 MILES EASY
This is week two of marathon training; after this week there will be 14 weeks until race day. Your schedule will be similar to last week's, with three short, easy runs, a day on hills, a day of rest, and a long run. But you'll add goal-marathon-pace miles into one of your runs. Get plenty of practice running at race pace during training, and by race day it will feel like your natural rhythm. Run today's 5 miles at an easy pace of 8:48 per miile. In this early stage, you'll want to establish a routine that blends well with everything else in your daily life. Figure out what times of day are most convenient for running and scout out some safe, convenient routes that you can regularly take. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
This is week two of marathon training; after this week there will be 14 weeks until race day. Your schedule will be similar to last week's, with three short, easy runs, a day on hills, a day of rest, and a long run. But you'll add goal-marathon-pace miles into one of your runs. Get plenty of practice running at race pace during training, and by race day it will feel like your natural rhythm. Run today's 5 miles at an easy pace of 8:48 per miile. In this early stage, you'll want to establish a routine that blends well with everything else in your daily life. Figure out what times of day are most convenient for running and scout out some safe, convenient routes that you can regularly take. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #9 : Run
6 MILES HILLS
Run six miles on the hilliest route you can find. When you’re powering up hills, watch your form. Accentuate your arm swing. Don’t make fists. Keep your hands loose, to help your whole body stay relaxed.
Run six miles on the hilliest route you can find. When you’re powering up hills, watch your form. Accentuate your arm swing. Don’t make fists. Keep your hands loose, to help your whole body stay relaxed.