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RW's Garmin-Ready Marathon Schedule: Sub-3:45

Posted: 26 November 2007

A 3:45 marathon is approximately 8:30 per mile. To break 3:45, you should eventually be capable of a sub-1:45 half-marathon (8:00 per mile) and sub-46:00 10K (7:30 per mile). Right now, you should be running at least 25 miles per week, and be able to run for 80 minutes non-stop.

The times below are approximate defaults. Your Garmin download will give you more specific targets.

WEEK ONE (approx 27M)

Mon 3M easy (miles) (approx 28 mins)
Tue 3M marathon pace (approx 25 mins)
Wed 4M steady (approx 36 mins)
Thu 4M with middle 2M at 10K pace (approx 34 mins in total - 15 mins fast)
Fri Rest
Sat 3M inc hill session or circuit
Sun 8M easy(approx 76 mins)

WEEK TWO (approx 30M)

Mon Rest
Tue 1M jog, then 12 x 200 at mile/5K speed (or 50 secs), with 200m (or 90 secs) jog recoveries, then 1M jog
Wed 5M steady (approx 45 mins)
Thu 1M jog, then 3M at half-marathon pace (24 mins), then 1M jog
Fri Rest
Sat Parkrun or 35 mins fartlek (approx 4M)
Sun 11M easy (approx 1:44)

WEEK THREE (approx 33M)

Mon Rest
Tue 1M jog, then 3 x 1M or 1600m at 10K pace (or 7 mins 30) with 400m (or 2 mins 30) jog recoveries, then 1M jog
Wed 6M easy (approx 54 mins)
Thu 1M jog, then 4M at half-marathon pace (32 mins), then 1M jog
Fri Rest
Sat 4M inc hill session or circuit
Sun 11M steady (approx 1:39)

WEEK FOUR (approx 33M)

Mon Rest
Tue 1M jog, then 5 x 1000m at 10K speed (or 4 mins 30), with 200m (or 90 secs) jog recoveries, then 1M jog
Wed 7M easy (approx 66 mins)
Thu 5M steady (approx 45 mins)
Fri Rest
Sat 4M easy (approx 36 mins)
Sun 11M in approx 1:38 (First 5M easy in 47 mins, last 6M at marathon pace in 51 mins)

WEEK FIVE (approx 39M)

Mon Rest
Tue 1M jog, then 12 x 400m at mile/5K speed (or 1 mins 40), with 200m (or 90 secs) jog recoveries, then 1M jog
Wed 8M easy (approx 76 mins)
Thu 1M jog, then 3M at half-marathon pace (approx 24 mins), then 1M jog
Fri Rest
Sat 3M easy (approx 28 mins)
Sun 15M easy (approx 2:22)

WEEK SIX (approx 35M)

Mon Rest
Tue 1M jog, then 3 x 2000m at 10K pace (or 9 mins) with 400m (or 2 mins 30) jog recoveries, then 1M jog
Wed 9M easy (approx 85 mins)
Thu4M inc hill session or circuit
Fri Rest
Sat 3M easy (approx 28 mins)
Sun Race or 13M at half-marathon pace

WEEK SEVEN (approx 41M)

Mon Rest
Tue 1M jog, then 15 x 200m at mile/5K pace (or 50 secs), with 200m (or 90 secs) jog recoveries, then 1M jog
Wed 10M easy (approx 95 mins)
Thu 1M jog, then 4M at marathon pace (approx 34 mins), then 1M jog
Fri Rest
Sat 4M hills or hilly circuit
Sun 15M steady (approx 2:15)

WEEK EIGHT (approx 41M)

Mon Rest
Tue 1M jog, then 4 x 1M at 10K speed (or 7 mins 30), with 400m (or 2 mins 30) jog recoveries, then 1M jog
Wed 11M easy (approx 1:44)
Thu 1M jog, then 3M at half-marathon pace (approx 24 mins), then 1M jog
Fri Rest
Sat 3M easy (approx 28 mins)
Sun 15M in approx 2 hrs 14 (First 7M easy in 66 mins, last 8M at marathon pace in 68 mins)

WEEK NINE (approx 44M)

Mon Rest
Tue 1M jog, then 6 x 1000m at 10K speed (or 4 mins 30), with 200m (or 90 secs) jog recoveries, then 1M jog
Wed 10M easy (approx 95 mins)
Thu 4M hills or hilly circuit
Fri Rest
Sat Parkrun 5K or 40 mins fartlek (approx 5M total)
Sun 18M steady (approx 2 hours 33)

WEEK TEN (approx 44M)

Mon Rest
Tue 1M jog, then 14 x 400m at mile/5K speed (or 95 secs), with 200m (or 90 secs) jog recoveries, then 1M jog
Wed 11M steady (approx 99 mins)
Thu 1M jog, then 3M at half-marathon pace (approx 24 mins), then 1M jog
Fri Rest
Sat3M easy (approx 28 mins)
Sun 18M in approx 2hrs 41 (First 9M easy in 85 mins, last 9M at marathon pace in 76 mins)

WEEK ELEVEN (approx 47M)

Mon Rest
Tue 1M jog, then 16 x 200m at mile/5K speed (or 45 secs), with 200m (or 90 secs) jog recoveries, then 1M jog
Wed 12M easy (approx 1:54)
Thu 1M jog, then 3M at half-marathon pace (approx 24 mins), then 1M jog
Fri Rest
Sat Parkrun 5K or 45 mins fartlek (approx 5M total)
Sun 20M easy (approx 3hrs 10)

WEEK TWELVE (approx 41M)

Mon Rest
Tue1M jog, then 4 x 2000m at 10K speed (or 9 mins), with 400m (or 2 mins 30) jog recoveries, then 1M jog
Wed 10M easy (approx 95 mins)
Thu 1M jog, then 3M at marathon pace (approx 25 mins), then 1M jog
Fri Rest
Sat 3M easy (approx 28 mins)
Sun Half-marathon race (plus 1M warm up and cool down)

WEEK THIRTEEN (approx 46M)

Mon Rest
Tue 1M jog, then 5 x 1M or 1600m (or 7 mins 30) at 10K pace with 400m (or 2 min 30) jog recoveries, then 1M jog
Wed 9M easy (approx 85 mins)
Thu 1M jog, then 3M at half-marathon pace (approx 24 mins), then 1M jog
Fri Rest
Sat4M easy (approx 38 mins)
Sun 20M in approx 3:00 (First 10M easy in 95 mins, last 10M at marathon pace in 85 mins)

WEEK FOURTEEN (approx 41M)
Mon Rest
Tue 1M jog, then 6 x 1000m at 10K speed (or 4 mins 30), with 200m (or 90 secs) jog recoveries, then 1M jog
Wed 8M steady (approx 72 mins)
Thu 1M easy, then middle 4M at marathon pace (approx 34 mins), then 1M easy
Fri Rest
Sat Parkrun 5K or 45 mins fartlek (approx 5M total)
Sun 15M steady (approx 2:15)

WEEK FIFTEEN (approx 29M)

Mon Rest
Tue 1M jog, then 10 x 400m at mile/5K speed (or 95 secs), with 100m (or 1 min) jog recoveries, then 1M jog
Wed 6M easy (approx 57 mins)
Thu 1M jog, then 3M at half-marathon pce (approx 24 mins), then 1M jog
Fri Rest
Sat 3M easy (approx 28 mins)
Sun 10M steady (approx 90 mins)

WEEK SIXTEEN (13M plus race)

Mon Rest
Tue1M jog, then 12 x 200m at mile/5K speed (or 45 secs), with 200m (or 90 secs) jog recoveries, then 1M jog
Wed 4M easy (approx 38 mins) with 5 marthon pace 100m strides
Thu 3M easy (approx 28 mins) with 4 marathon pace 100m strides
Fri Rest
Sat 2M easy (approx 19 mins), in racing kit with 3 marathon pace 100m strides
Sun The race

Download This Schedule For Your Garmin

You can download this schedule onto your Garmin Forerunner 301, 205, 305 and 405 (it will work best on the 205, 305 and 405). Your Forerunner will then guide you through each session with target training paces or heart rates to aim for.

Decide whether you want to train by heart rate or pace (if in doubt, choose pace).
Download the schedule onto your PC desktop using either the quick-download buttons below, or the custom-download buttons further down the page. (The custom options allow you to refine your training paces and heart rates.)
Open your Garmin Training Centre software, use 'file>import sessions' to import the schedules from your desktop, then plug in your Forerunner to synchronise it. (You should make sure your Garmin software is up to date, especially as there is a new improvement to pace-smoothing for the 205 and 305. We suggest you use the 'WebUpdater option on these pages: 205; 301 ; 305)
If you are new to the 405, to ensure that you have the right software installed, click here.

Enter your race date:	(dd/mm/yyyy)
Select your race date:	(dd/mm/yyyy)

Make A Version With Custom Training Paces

Here are the training paces recommended by this schedule. You can adjust them if you feel that the overall schedule is right for you but that one or two of the paces is likely to be slightly too fast or too slow.

Jog recovery - a period of extremely slow running in between the efforts in a speed session	:
Easy - Easy - a gentle jog at below 75% maximum heart rate (MHR)	:
Slow - conversational pace (73-78% MHR)	:
Steady - a comfortable, but purposeful, pace. About marathon pace (79-84% MHR)	:
Brisk (or Threshold (THR)) - around your target half-marathon pace (87-91% MHR).	:
Fast-10K - 90-94%	:
Fast-5K - 93-97% MHR	:
Fast-above-5K	:
You can also adjust the paces above by adjusting your marathon target slightly. The sessions and mileages in the schedule will stay the same but the paces will change.
New target:	:

Change your race date:	(dd/mm/yyyy)
Finished? When you're happy with the paces, download your schedule

(You can revise your paces partway through your training – just come back to this page, change the values and reupload to your Forerunner.)

Make A Version With Custom Heart Rates

Here are the percentages of maximum heart rate used in the different sessions in this schedule. Insert your maximum heart rate to see which targets you will have to aim for. You can adjust the '% max' figures if you feel that the overall schedule is right for you but that one or two of the heart rates is likely to be slightly too high or too low.

Change your race date:	(dd/mm/yyyy)
Finished? When you're happy with the heart rate zones, download your schedule

(You can revise your heart rate zones partway through your training - just come back to this page, change the values and reupload to your Forerunner)

Your Questions Answered

Choosing and customising a schedule

Downloading the schedule from RW onto your Forerunner

Using Training Center

Following the sessions

More help... If you don't find the answer to your question in the above FAQs, then please email Garmin's helpline, inputting 'Runner's World training plans' in the subject field of your email to aid our product support teams.

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Discuss this article

Nick Jelley

Anyone managed to import these on the Garmin training centre on a mac? Mine doesn't seem to recognise it. Thx
Posted: 31/01/2009 at 18:32

barongreenback

Not really. I had to import using a Windows copy (using VMWare Fusion), then export in the mac compatible format. Even now for some reason it doesn't seem to transfer Sunday runs to the garmin.
Posted: 02/02/2009 at 20:17

Phil Smith 19

Dear all

Can anybody update this now that we're in July 2009 to see whether this has been resolved?

Cheers

Phil

Posted: 19/07/2009 at 20:47

Intermanaut

The 6M Slow is set up incorrectly. When downloaded it's set to 8.05KM, not the 9.66KM it should be.
Posted: 23/06/2010 at 19:53

scott turner 6

hi there can anyone help please

download and import schedules into garmin training software but once imported does not correspond in any way to the original schedule - completely different appearance and days ?

Posted: 26/06/2011 at 11:29

Devon Dog

Hello just had a look at using this all downloads fine but the schedule is not the same and importantly the pace is wrong for the workouts, is this going to be updated to reflect the correct pace for events??
Posted: 10/11/2012 at 21:35

SithMoose

I have just completed the Llanelli Star Great Welsh Marathon using this plan. I just came back to look at it and was amazed. My completion time was 3:44:07, my recent half marathon PB was 1:44:40 and 10k was 66:31. That's as close to near perfectly in line with the promise as possible and I wasn't aware of it. Well Garmin, despite a few niggles in the plan as indicated above I can confirm that if like me, you follow this plan and you start off ready for it it is 100% achievable.

Right, where are the ultra marathon plans?????

Posted: 23/04/2013 at 13:54

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