RW’s Ultimate Marathon Schedule: Sub-3:15

A 3:15 marathon is approximately 7:20 per mile. To break 3:15, you should eventually be capable of a sub-1:30 half-marathon (6:50 per mile) and sub-40:00 10K (6:30 per mile). Right now, you should be running at least 30-35 miles per week, over six sessions.

For The Month Ahead...

Your Goal A sub-40:00 10K or sub-32:00 5-mile race (Week 4). More...
Your Theme You build your base. More...



Week One (34M)
Mon 4M (approx 35 mins) easy
Tue 4M (33 mins) slow with a few gentle strides
Wed 5M (40 mins) slow
Thu 4M (30 mins) steady
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 12M (100 mins) slow

Week Two (41M)
Mon 4M (35 mins) easy
Tue 9M of 1.5M jog and strides, then 3 x 2M (or 13 mins) fast, with 400m (3-min) jog recoveries, then 1M jog
Wed 6M (50 mins) slow
Thu 1M jog, then 2M (approx 14 mins) brisk, then 1M jog
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 13M (108 mins) slow

Week Three (46M)
Mon 4M (35 mins) easy
Tue 9M of 1M jog, then 4 x 1M (or 6 mins) fast, with 400m (2-min) jog recoveries, then 1M jog
Wed 7M (56 mins) slow
Thu 6M (45 mins) steady
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 15M (2:05) slow

Week Four (37M)
Mon 4M (35 mins) easy
Tue 9M of 1M jog, then 7 x 800m (or 3 mins) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed 8M (65 mins) slow
Thu 1M jog, then 4M (26 mins) brisk, then 1M jog
Fri Rest
Sat 5M (42 mins) easy
Sun 8M of 1M jog and strides, then race 10K or 5M, then 1M jog. Aim for a sub-40:00 10K or sub-32:00 5-miler

For The Month Ahead...

Your Goal Complete a run of around 2 hours 40 mins (Week 7). More...
Your Theme You add volume and speed. More...

Week Five (49M)
Mon 4M (35 mins) easy
Tue 7M of 1M jog, then 5M (or 40 mins) fartlek, then 1M jog
Wed 9M (75 mins) slow
Thu 8M of 1M jog, out and back run -3M steady in 23, then turn, 3M fast in 20, then 1M jog
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 16M (2:15) slow

Week Six (50M)
Mon 4M (35 mins) easy
Tue 7M of 1M jog, then 10 x 2 mins up hill, jog back. Then 1M jog at end of session
Wed 10M (80 mins) slow
Thu 1M jog, then 4M (29 mins) brisk, then 1M jog
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 18M (2hrs 30) slow

Week Seven (53M)
Mon 4M (35 mins) easy
Tue 7M of 1M jog and strides, then 12 x 400, with 200m (1-min 30) jog recoveries, then 1M jog
Wed 11M (90 mins) slow
Thu 8M (60 mins) steady
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 20M (2 hrs 45) slow

Week Eight (39M)
Mon Rest
Tue 6M of 1M jog and strides, then 15 x 200, with 200m (1-min) jog recoveries, then 1M jog
Wed 9M (70 mins) slow
Thu 1M jog, then 3M (20 mins) brisk, then 1M jog
Fri Rest
Sat 4M (33 mins) easy
Sun Race (ideally half-marathon) or brisk run (15M inc warmup/ cool down)

For The Month Ahead...

Your Goal A sub-1:30 half-marathon (Week 10). More...
Your Theme You reach your highest mileage. More...

Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.

Week Nine (50M)
Mon Rest
Tue 8M of 1M jog and strides, then 12 x 2mins up hill, jog back. Then 1M jog at end of session
Wed 8M (65 mins) slow
Thu 9M (66 mins) steady
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 20M (2hrs 45) slow

Week Ten (45M)
Mon 4M (35 mins) easy
Tue 1M jog, then 3 x 2M (or 12 mins) fast, with 400m (or 2-min) jog recoveries, then 1M jog
Wed 9M (75 mins) slow
Thu 6M of 1M jog, then 4M (28 mins) brisk, then 1M jog
Fri Rest
Sat 3M (25 mins) easy
Sun Half-marathon Aim for sub-1:30 (15M inc warm up and cool down)

Week Eleven (55M)
Mon Rest
Tue 8M of 1M jog, 6M (or 50 mins) fartlek, then 1M jog
Wed 7M (58 mins) slow
Thu 10M (approx 75 mins) steady
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 20M (approx 2hrs 45) slow

Week Twelve (55M)
Mon 4M (35 mins) easy
Tue 8M of 1M jog and strides, 5 x 1M (or 6 mins) fast with 200m (or 1-min) jog recoveries, then 1M jog
Wed 10M (80 mins) slow
Thu 1M jog, then 4M (28 mins) brisk, then 1M jog
Fri Rest
Sat 5M (42 mins) easy
Sun 22M (3 hrs) slow

For The Month Ahead...

Your Goal A serious taper and a rewarding marathon. More...

Week Thirteen (52M)
Mon 4M (35 mins) easy
Tue 8M of 1M jog and strides, then 13 x 2 mins up hill, jog back. Then 1M jog at end of session
Wed 8M (65 mins) slow
Thu 1M jog, then 5M (35 mins) brisk, then 1M jog
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 20M (3hrs) slow

Week Fourteen (49M)
Mon 4M (35 mins) easy
Tue 6M of 1M jog, then 7 x 800m (or 3 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog
Wed 7M (60 mins) slow
Thu 9M (70 mins) steady
Fri Rest
Sat 5M (42 mins) easy or parkrun
Sun 18M (2hrs 30) slow

Week Fifteen (37M)
Mon 4M (35 mins) easy
Tue 6M of 1M jog, then 10 x 400m (or 90 secs) fast, with 200m (or 2-min secs) jog recoveries, then 1M jog
Wed 6M (50 mins) slow
Thu 1M jog, then 3M (20 mins) brisk, then 1M jog
Fri Rest
Sat 4M (32 mins) easy
Sun 12M (90 mins) steady

Week Sixteen (43M inc race)
Mon 4M (35 mins) easy
Tue 4M of 1M jog, then 10 x 200m (or 45 secs) fast, with 100m (or 30 secs) jog recoveries, then 1M jog
Wed 4M (35 mins) easy
Thu 3M (22 mins) easy plus strides
Fri Rest
Sat 2M (15 mins) easy
Sun The race