Got your sights set on a sub-3 marathon? Running and endurance coach, Tom Craggs, has put together a marathon training plan to help you reach your goal in the speediest of times.
A 3:00 marathon is approximately 6:50min/mile. To break 3:00, you should eventually be capable of a sub-1:25 half marathon (approx 6:30min/mile) and a sub-38:00 10K (approx 6:00min/mile).
Each week will include easy, long, tempo and speed runs as well as core sessions, a rest day and optional cross-training.
The training plans will be published here in four-weekly blocks and can be saved onto your desktop or mobile device. So bookmark this page and stay on track with us, right through to the finish line.
NB: The timings for each session allow for a warm-up and cool-down jog of around 10 minutes each.
Weeks 1- 4
The initial weeks of training involve building good habits and consistency in training. Listen to any aches and pains, take appropriate rest and sleep well to help your body gradually adapt to the training load.
If you miss a training session though injury, illness or general life getting in the way, prioritise your long run that week. Consider replacing the interval session with cross training such as elliptical training, bike or aqua-jogging.
For core sessions check out the best core and ab exercises for runners and core exercises on a Swiss ball. Plus, a runner's stretching routine to help speed up recovery and help you run better and faster.
Weeks 5 - 8
Weeks 9 - 12
Weeks 13 - 16
Join the marathon journey with #MissionMarathon and New Balance. We’ll be sharing advice, training plans, strength workouts and first looks at New Balance kit to get you to the start line ready to go
