Marathon running program under 3 hours in 8 weeks
Note: I am currently updating the running programs – hence the missing text. I have uploaded the programs so they can be downloaded.
Useful links before you get started
- Necessary knowledge about speeds, interval breaks and intensity
- General information about the marathon distance and the structure of marathon running programs
- General structure of running programs
- Same program over 12 weeks of training.
Download: marathon under 3 hours in 8 weeks
Download running program (PDF)
The structure of 3 hours in 8 weeks
Number of training sessions per week (quality + quantity)
Types of training
Heating and dehumidification
- Tempo Run: 2 km warm-up + 2 km cool-down
- VO2-max training: 2.5 km warm-up + 2.5 km cool-down
- Speed training: 3 km warm-up + 3 km cool-down
Alternative tempo suggestions
| 3:05 timer | 3:10 timer | 3:15 timer | |
| Easy run | 5:00 | 5:07 | 5:14 |
| Marathon | 4:23 | 4:30 | 4:37 |
| Threshold | 4:08 | 4:15 | 4:21 |
| VO2-max | 3:47 | 3:53 | 3:59 |
| Hastighed | 3:32 | 3:38 | 3:44 |
If you can’t run a marathon in 3 hours and 15 minutes yet, I recommend you first focus on getting a faster marathon time. See all marathon running programs here.
Question?