Marathon running program under 3:30 hours in 12 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 8 weeks of training.
Download: marathon under 3 hours 30 minutes in 12 weeks
Download running program (PDF)
The structure of 3:30 hours in 12 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
| 3:40 timer | 3:50 timer | 4:00 timer | |
| Easy run | 5:41 | 6:04 | 6:28 |
| Marathon | 5:13 | 5:27 | 5:41 |
| Threshold | 4:53 | 5:06 | 5:19 |
| VO2-max | 4:29 | 4:41 | 4:53 |
| Hastighed | 4:14 | 4:26 | 4:38 |
If you can’t run a marathon in 4 hours yet, I recommend you first focus on getting under 4 hours with one of these programs: 8 weeks or 12 weeks.
Question?