Marathon Sub 3:15
Plan Length: 12 Weeks
This is for the experienced runner looking to break a new barrier.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Easy + Strides
60-70 minutes
6-8x100m strides after
Planned: 1:05:00
Run - 6 x 3minutes at 10km effort
15-20minute very easy warm up jog (including drills, strides, stretches, whatever you feel like you may need)
6 x 3minute reps with 1minute very easy jog recovery between. These should be run around 10km effort, with the last 1 to 2 slightly faster.
Afterwards, take 4minutes of easy jogging and then run 4 x 30second strides at 5km effort with 1min jog recovery.
15-20minutes cool down
**Key details**
All paces are not PB paces or goal paces, but the pace you believe you could run at that specific time. So if on this day you believe after warm up you can run a 45minute 10km, that’s the pace you run the 3minute repeats.
Threshold pace/effort is around about the pace you can run a half marathon. Again, specific to how you feel THAT day.
Planned: 1:05:00
Run - Very Easy
Recovery pace for 50-60 minutes. Make sure you roll and stretch out today
Planned: 55:00
Run - Easy + Strides
60-70 minutes
6-8x100m strides after
Planned: 1:05:00
Run - Tempo run
20 minute warm up
5 miles at threshold(60min race effort or roughly 6:55/mi)
5 minute jog
5x30 seconds @mile pace with 60 second jog
15 minute cool down
Planned: 1:10:00
Rest Day - OPTIONAL Day off
Today is an optional recovery day. Make sure to at least do some rolling out and stretching to keep the body feeling good. If you do decide to run, no more than 30 minutes of easy running.
Planned: 30:00
Run - Long run
14 miles relaxed. Slightly faster than regular easy run pace
Planned: 14.0 mi
Other Half Marathon Plans
| Plan Name | # Weeks | |
|---|---|---|
| Marathon - Sub 2:30 | 20 weeks | Preview |
| Marathon - Sub 3:00 | 16 weeks | Preview |
| Marathon - Sub 3:30 | 12 weeks | Preview |
| Marathon - Sub 4:00 | 16 weeks | Preview |
| Marathon - Sub 4:30 | 12 weeks | Preview |
| Marathon - Sub 5:00 | 12 weeks | Preview |
| Marathon - Women's Boston Qualifier | 16 weeks | Preview |
| Marathon Sub 2:40 | 12 weeks | Preview |
Your Hammer & Axe Training Plans Subscription ($50/month) includes access to all of our plans to use as much as you want!
