Then 1M jog to end session. Best feeling in the world making it through the Ironman. It is. 3. Details. A 3:30 hour marathon is approximately 8:00 per mile. Pay attention to your muscular tension as you are running too. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. 1. DISCLAIMER: We try to ensure the absolute accuracy of the Below are some examples of varied paced long runs I was doing prior to running 2:19:35 for the marathon. Or if you find that the training for 3:30 is too much, check out the sub 4 hour marathon plan. Designed for beginners, its a 16-week marathon training plan, plus one extra week leading up to race day. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. WebSub 3:30 Marathon Training Plan. WebSeptember 3, 2021 / ASICS Australia. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. This 12-week plan is intended for a seasoned marathon runner who has run a marathon within 20 minutes of goal time in the past year. Sorry there are no races matching your search term/s. The goal here is to lead into your goal marathon in top form. In my own training and in coaching others, Ive found it very difficult to fit in 2 workouts a week plus a weekly long run. It is not an easy program. rest day. WebOur Ultramarathon Training Plan library is sorted by race distance ( 50k, 50 miles, 100k, 100 miles ), and goals ( Just Finish, Improver, Compete) so we have training plans to cover every base. A sub 3:30 marathon is no joke. Expect to run more miles on those three days. The B.A.A. So, we continue to remind the legs of what we are training them to do only a few days out from the main marathon. Aim to build up from 30 to 90 minutes, at your target marathon race pace. This 28 page ebook (PDF) includes nutrition guidance, injury prevention tips, a detailed breakdown of how to break 3:30, & more! We earn a commission for products purchased through some links in this article. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. 95-105 min DL long, the last 15 min a bit faster / 3 increases / 15 min stretching. A sub 3:30 marathon training plan it had better be concise and show you what to do and most certainly what not to do. To consider using this plan you should be used to regularly running 20+ miles per week and be able to run a 5k in 22:00, a 10k in 46:00 or a half marathon in 1:40:30. a mile for every 5 degrees above 60 F on long runs and the race itself. Wednesday: Easy run Thursday: Workout (tempo, interval, etc.) Typically, you will need to run three to five times a week and increase your mileage as your race day get closer. Of course, some athletes may need an additional day off based on how they are feeling. Theyve all read my 7 FREE Secrets To Running FAST AF. My first ever Ironman and Triathlon. The long run is also a great time to practice your hydration and fueling strategy. You are running between 85 to 88 percent of your maximum heart rate at these efforts. Run easy for a mile to cool down. all-about-marathon-training.com. Remember, watch your pacing in the early stages of this race too. 3. You can feel great for the first 10, 15, or even 20 miles. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. For an average marathon training plan, its usually 16 to 20 weeks long. You first have to lay the foundational mileage. WebAny good sub 3:30 hour marathon training plan will contain a variety of different types of training runs, to impact several different aspects of your running fitness. One of the focus points of my programs are that they are 16 weeks in length. Most runners have at 2. That gives your body the chance to refuel, recover and rebuild before the next workout, increasing your running performance and decreasing your risk of energy. Running a faster Marathon will have meant you will already have run a Marathon, ideally something close to our 4:30 target time Marathon schedule. Run #3 LR: 11 miles at TMP (target marathon pace) + 30 seconds/mile. What do The Flash, The Road Runner, and Sonic the Hedgehog have in common? for any errors.Please contact the actual race organisers if you need to confirm any details. In addition, to not feel tired and lethargic going into your race. They will start at 10 miles and progress up to 22 miles. Long slow runs: These runs are planned on day 7. There are no guarantees that any plan will get you to run a certain time.However, if you have been consistently running for several months and follow this plan, you stand a good chance of seeing 3:20 and change when you cross the finish line. Then 1M jog at end of session, Thu 1M jog, then 4M (approx 30 mins) tempo, then 1M jog, Tue 6M consisting of: 1M jog and strides, then 10 x 400m at 5K pace, with 200m (1-min 30) jog recoveries. Aerobic runs involve running at a pace thats 30 to 45 seconds faster than your easy pace. How To Train For a Half Marathon (Article)Best Half Marathon Running ShoesHalf Marathon Training PlansFree 5-day Half Marathon BootcampTheHalf Marathon Masterclass, How To Train For a MarathonBest Marathon Running ShoesMarathon Training PlansFree Marathon Meal PlansFree 5-day Marathon Training BootcampThe Marathon Training Masterclass, How To Train For an UltramarathonBest GPS Watches for UltrarunnersUltramarathon Training PlansFree 5-day Ultra Runners BootcampThe Ultra Runners Playbook, 1. Their layout is very clear with enough space to write your own training notes on. On Mondays and Fridays, you will include strides in your training run. Body Glide or petroleum jelly: This reduces uncomfortable chafing. Web5. WebTo beat 3.30 for the marathon you have to run under an average a pace of 8.00 minutes/miles or 4:58 minutes/km. Endurance runs. I love heart rate training because you focus on heart rate rather than splits. The RunDreamAchieve sub 3.30 marathon training plan is challenging but will help you get to that 3:29.59. This plan is ideal for intermediate or advanced runners who have 5:30 - 7:30 hours of training time each week. More importantly, to ensure you are conducting the proper training at the right intensities. My aim with this post is to share some strategies to help you succeed over the 26.2 mile, 42.2 kilometer event. Keep going everyone!! EASY/RECOVERY: NOSE BREATHING. information This means running the second half of the race slightly slower than the first half. Thats why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace. Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. 3. Wednesday: Easy run Thursday: Workout (tempo, interval, etc.) In addition they are 16 week plans. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile). Plan to include at least one rest day after especially intense workouts like your long runs and speed work. This pace will be the main thing we focus on in training. You should get to the point where this pace feels natural, and you can run close to it by feel. 1. Too many plans just repeat too many sessions in our opinion and these plans don't do that too much. One of the World Marathon Majors, the Boston Marathon, is known for its tough time standards to get in. You might be tempted to push harder or go longer in this phase because you feel like youre not doing enough but resist this urge, those hard/longer runs are coming. For this plan, I would recommend that youve spent 6-12 months running 20-40 miles a week. Remember, strides should only be between 50 to 100 meters in length. Faster running does this. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. Males 55 and older can also qualify for Boston with a sub 3:30 marathon. The training will start out at 30 miles a week and peak at 55 miles a week. If a race is not present on our site that you think should be please contact us. I plan to do this again. A training plan has to focus on training at and far below 3 30 marathon pace. Much like Thomas explains in the 4 hour marathon guide, planning to run our race at this exact pace leaves little room for error. To achieve this goal, you will need to have a solid block of training under you with plenty of long runs, workouts, and time spent running at 3:30 marathon pace. Hearst Magazine Media, Inc. All Rights Reserved. Web5. Break 3:30 Marathon Plan 16 week training plan with 3152 miles per week. Be careful in the early miles. I am a big believer in conducting a 10-day rather than a 3-week taper. Repeat cycles as directed. This part is tough and its imperative to listen to your body and take it easy during the week if needed to make sure you hit those long runs. I hope this post has been helpful on your journey to 3:29.59. For an average marathon training plan, its usually 16 to 20 weeks long. Adapted from Hal Higdon training plans. But after a while, it can all catch up with you. Walkers, slow down enough to avoid huffing and puffing. This is where youll really appreciate the wave approach and even look forward to the taper weeks. Cool down with one mile of easy running. Saturday. DL light / FS 2-4-6-3-2 min DL fast, in between 2 min trot / 15 min slowing down. WebSeptember 3, 2021 / ASICS Australia. Plan to include at least one rest day after especially intense workouts like your long runs and speed work. Again, cant thank you enough Josh for your program and all the work you put in to it! Check out our other training plans. For an average marathon training plan, its usually 16 to 20 weeks long. This 12-week marathon training plan incorporates fartlek, hills, tempo, and interval runs to improve your endurance. Work out what pace to do each of your runs at using our .css-1hr08dr{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#59E7ED;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1hr08dr:hover{color:#595959;text-decoration-color:border-link-body-hover;}training pace calculator - just tell us a recent run time and we'll do the rest. Tue 6M consisting of: 1M jog, then 6 x 800m (or 3:30 mins), with 2-min (200m) jog recoveries. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. rest day. To consider using this plan you should be used to regularly running 20+ miles per week and be able to run a 5k in 22:00, a 10k in 46:00 or a half marathon in 1:40:30. Web5. 5 RUN TYPES. A sub 3:30 is a difficult feat, and the training should not be taken lightly. The race plans above are all 16 week marathon training plans. When the temperature rises above 60 F: runners should slow down by 30 seconds. 6. 95-105 min DL long, the last 15 min a bit faster / 3 increases / 15 min stretching. "Hills are a great place to begin training, as they support the development of leg strength and benefit biomechanics by encouraging the use of the posterior chain ," explains Stowe. Sub 3 Ingredient #1: Competitive Mileage Levels. Running a marathon under 3:30 might not have the same ring as a sub-4-hour or sub-3-hour marathon, but its an incredible feat nonetheless. Then 1M jog to end session. Any marathon training plan, but particularly one pushing for a time goal, should follow the wave method. 2. These will be a mixture of intervals and tempos. WebSeptember 3, 2021 / ASICS Australia. Everyone pushing to break the 3:30 marathon is already competitive. Remember, this sub 3.30 marathon training plan is going to force you out of your comfort zone. Then 1M jog at end of session. Adam Rabo has been running since junior high. You should expect to do these longer runs at the slower range of your easy pace. . These will be done every Sunday. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. Those that are doing it are also training in a specific way. Then 1M jog to end session. The last 3 days going into the main event are either off or relaxed jogging. It is important to say that a training plan is a general guide to what mileage and workouts you should be achieving each week. Alternate easy/recovery days with hard workout days so the body can perform at a high level when asked. WebYour sub 3:30 marathon training plan is measured in weeks, and each of those weeks will follow a pattern like the below: Monday: Rest day Tuesday: Workout (tempo, interval, etc.) Break 4:15 in the Marathon 16 Week Training Plan. Most runners have at 2. Lastly, practice you hydration during those long runs. Each of our training plans has been developed by a UESCA-certified running coach, and road tested by hundreds of runners. I have focused on helping runners here since 2011 and know you can run 3:29:59. Certainly, many people have run sub 3:30 without one of these three things being true. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. You dont want to find this out on race day! 7. WebPlan Description. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace. Each phase will follow the weekly schedule outlined above, but the intensity, length and type of workouts will vary from phase to phase. Details. WebThe weeks and months it takes to get you to that point, however, are less erm, exciting. which should be adapted based on individual needs. Sun Race (ideally half-marathon) or brisk run (15M inc warm up/ cool down). I typically even recommend starting the first 2-3 miles a little bit slower than goal pace to make sure you dont get overzealous. Naturally, as you run longer, you'll fatigue and your pace will slow. You will want to have a GPS watch or running app to make this training work. DL light / FS 2-4-6-3-2 min DL fast, in between 2 min trot / 15 min slowing down. What pace is needed to beat 3:45 for the marathon? Make sure your clothes dont chafe and your shoes dont cause blisters. Try to actually run slow during these runs. 3:30 Marathon Training Plan. Best Gifts For Women Runners. Sun 8M consisting of: 1M jog, then race 10K, then 1M jog. WebMarathon 3, thus, is for experienced runners, those who have been running a year or two or more and who have raced at distances between 5-K and the marathon. Then 1M jog at end of session, Thu 1M jog, then 4M (30 mins) brisk, then 1M jog, Tue 6M consisting of 1M jog, then 6 x 800m (or 3 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog, Tue 6M consisting of: 1M jog, then 9 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries. We do have 8 to 20-week training plans, running courses and monthly coaching options here. Walkers, slow down enough to avoid huffing and puffing. This is running the first half of the race slightly slower than the second half. Run at an easy pace; you should be able to hold a conversation. 1. This 16-week plan will get you across the line. This in our opinion is the optimum length. It can be difficult to stick correctly to a full 20 week plan and it could be said that 12 week plans are a little short particularly if you have not been running a decent regular weekly mileage in the build up to starting the plan. Pace sustainment is the end of the game when it comes to running a marathon under 3 hours and 30 minutes. Prepare for a marathon (26.2 miles) for a race time of 3:30 (3 hours, 30 minutes). If youre all ready to race in your first-ever full marathon, the ASICS marathon training plan will get you there. This is especially true if you start out too fast. WebWhatever your reason to run, this comprehensive 18-week Training Plan is designed to provide holistic marathon coaching and guidance, every step of the way. WebTrain smart with a marathon training plan by Joe Friel, best-selling author and internationally recognized endurance coach. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. 01:00:00. 3. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. WebCreate your marathon training plan! WebThis 32 Week Marathon Training Schedule is for the beginner who wants to take their marathon training at slow, steady pace. Then 1M jog to end session. Body Glide or petroleum jelly: This reduces uncomfortable chafing. The free PureGym 20 week marathon training plan. It was like no other feeling Ive ever experienced. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Tempo Run easy for one mile to warm up. They do not seem to be so easy to find online anymore so here they are for you to download and enjoy. That said, youll also see some of the best fitness gains in this phase, building up the resilience and confidence you need to attack the toughest phase of them all, Peak. WebTo beat 3.30 for the marathon you have to run under an average a pace of 8.00 minutes/miles or 4:58 minutes/km. This 12-week marathon training plan incorporates fartlek, hills, tempo, and interval runs to improve your endurance. This one is designed around the 3:30 goal, which is fairly ambitious so good for runners who have previously booked a sub-4hr marathon and are looking to PR. It is. It takes between 21 days to 4 weeks for you to physiologically adapt to the workouts you are doing. With these little monkeys and all of you!! To avoid these being lost in the internet ether, I quickly located copies and rehost them here for people like me that want a solid reference guide for their marathon training plans . WebThis plan targets a mileage progression starting at 30 miles per week and goes up to 45 miles per week during peak mileage weeks. WebThe Coach of professional Champions and many agegroup Winners has build this plan to bring you to the Marathon finish in Sub 3.30 hours. A course with many hills or weather variations should be considered and factored into your weekly training. Overly processed foods may taste good, but theyre actually counter productive. As with the crash-course plan, a more traditional marathon build-up of 12 to 14 weeks still requires a basic level of marathon fitness when you begin the program. The 2014 Boston Marathon. By Runner's World 7 May 2018 An advanced training plan for regular runners aiming to run a sub-3:30 marathon. 20 min. This 12-week plan is intended for a seasoned marathon runner who has run a marathon within 20 minutes of goal time in the past year. Please note that some additional stretching and massage is also integrated in the plan. Most runners have at 2. As with the crash-course plan, a more traditional marathon build-up of 12 to 14 weeks still requires a basic level of marathon fitness when you begin the program. Try different gels or whatever you plan on ingesting during the race to see how your body handles it. If youre all ready to race in your first-ever full marathon, the ASICS marathon training plan will get you there. Running shoes: Use these shoes only for running and avoid keeping them on for running errands. Fitness Website design by Copter Labs, LEARN MORE ABOUT OUR PRIVATE, MEMBERSHIP COMMUNITY. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. These will be done several times a week and are designed to get you comfortable running 8 minute pace. I also would recommend investing in a heart rate monitor. WebActively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. A sub 45 minute 10k is 7:15 mile pace (4:30 kilometer pace). So, you want to slow down less than your competition. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. It isn't going to be easy. To beat 4 hours for the marathon you have to go under an average a pace of 9:09 minutes/miles or 5:41 minutes/km. WebAny good sub 3:30 hour marathon training plan will contain a variety of different types of training runs, to impact several different aspects of your running fitness. I bought his program in February 2021. Looking to run a sub 3:30 marathon? No, it will not be easy. Thanks for all your help. You do not want to sip in the marathon. Registered in England 112955. However, for the best chance of success and lowest chance of injury, 20 weeks is what you will want to shoot for. To run a marathon in 3.5 hours, you need to maintain an 8:00 pace for 26.2 miles. The sport gave a lot to me and I aim to give back as well. In order to be in shape for a sub 3:30 attempt, you will need to dedicate 16-20 weeks of training geared specifically toward this goal. Then, you can start gaining some of that time back by keeping a few seconds under your pace for the rest of the race. the best marathoners in the world spend about 40 percent of their weekly volume at this effort. The marathon can be tricky to run correctly. These workouts are a bit faster and designed to work on your overall speed.There is no such thing as a sure thing when it comes to training. You should be able to utter just a few words at a time. Try to actually run slow during these runs. You are running between 85 to 88 percent of your maximum heart rate at these efforts. Join over 100,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! This one is designed around the 3:30 goal, which is fairly ambitious so good for runners who have previously booked a sub-4hr marathon and are looking to PR. Thats why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace. The question of how much food do you eat is unique to every person. Menu. These could include tempos, intervals, or just finishing the last 3-4 miles of a run at marathon pace. While most runners are typically training between 20 35 miles per week, youll need to step up your game. Long run Much like an easy run, this is a long, slow distance run that will build your endurance. Thats why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace. Now lets talk about the various different training phases in a sub 3:30 marathon training plan: Steadily increase training volume & distance, Safely hit maximum mileage ahead of race day, Rest and recover the body while maintaining fitness for race day. The taper sounds great reduced volume, tapering down until race day so your body can be as fresh as possible at the start line. The weekly mileage run in each training plan varies greatly depending on your target time. Aim to build up from 30 to 90 minutes, at your target marathon race pace. You need to be drinking so that you don't become dehydrated. Break 3:30 Marathon Plan 16 week training plan with 3152 miles per week. The athlete will have a hard time sustaining pace unless he or she is instructed to do so. The key is to lengthen the time spent at this intensity. A 3:30 hour marathon is approximately 8:00 per mile. By Runner's World 7 May 2018 An advanced training plan for regular runners aiming to run a sub-3:30 marathon. Run #4 ER: 4 miles. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. We provide detailed race information for half marathons, 20 mile races WebMarathon Training Schedule (target time 3:30) To achieve a Marthon time near 3:30 you should already be be able to run a full Marathon and a fairly quick Half Marathon. 4 months is sufficient time to prepare properly for any race distance. Friday. This also means you should be able to run faster than that pace for shorter distances. Key Reasons Marathoners Miss Sub-3:30 Marathoners miss the goal for many different reasons but here While most runners are typically training between 20 35 miles per week, youll need to step up your game. Nearly all of the 90 runs in this training plan have an accompanying Guided Run in the Nike Run Club App. Hill, Speed, and Tempo Runs. PureGym Personal Trainer and Triclub Run Coach, Ian Scarrott, has created a comprehensive 20 week training plan to get you marathon ready. Any three of these strategies can work well. This plan is ideal for intermediate or advanced runners who have 5:30 - 7:30 hours of training time each week. In addition to this, there are a few prerequisites I would recommend before attempting this training. Typically, you will need to run three to five times a week and increase your mileage as your race day get closer. 1. If youre reading this and are a female runner, a sub 3:30 marathon will qualify you for Boston no matter your age*. Marathon 3 A good way to get a sense of your personal caloric intake requirements is to use a free app like MyFitnessPal to track your calories & note how you feel. You can do this and Josh's plan will get you there!!!!!. Break 4:30 in the Marathon 16 Week Training Plan. If you have run close to 3:30 before or ran around 1:38-1:44 for the half marathon distance then this plan is perfect for you. Do you want to be average or great? This translates to covering 5.52 miles or 8.88km each hour. WebIt is advised to have been consistently running 3-4 miles 3 times a. week for 1 year prior to starting this training plan. WebThe Caffeine Bullet sub 3:30 hour marathon training plan runs for 16-weeks and has been devised to ensure that you peak on marathon day. For these workouts, we will be focusing on half-marathon pace to help improve your speed and running economy. The faster you are seeking to run the more that is going to be required out of you. What that pace will be and how to get comfortable running it. The purpose of base phase is to well build a base level of fitness where you can begin stacking more difficult and longer runs with a reduced risk of injury. Thanks again. WebThe Caffeine Bullet sub 3:30 hour marathon training plan runs for 16-weeks and has been devised to ensure that you peak on marathon day. A 3:29:59 marathon comes out to 8 minutes per mile or 4 minutes and 58 seconds per kilometer. Ive had some gels that gag me or dont sit well on my stomach. WebIt is advised to have been consistently running 3-4 miles 3 times a. week for 1 year prior to starting this training plan. The thing we want to avoid is running too hard early and then crashing over the last 10k of the race. However as we all know life and weather gets in the way so it is fine to occasionally rearrange runs for other days or swap workouts - just try to follow them as near as you can but it is not set in stone. While a 3:30 marathon might not have the same ring as a sub-3-hour marathon or sub-4-hour marathon, the pace is easy to remember. Take a look at our marathon training plans for every type of runner here. 1. For It should also show you what not do to so you don't have to continue to make the same mistakes other marathoners make. Easy Easy runs should be done 30 seconds to one minute per mile slower than your marathon goal pace. The weekly mileage run in each training plan varies greatly depending on your target time. I create new video content there each week. Details. Web20 min DL easy / 30 DL medium / 10 min DL easy / 5 increase runs up to 90m / light strengthening exercises. Again, it takes between 3 to 4 weeks to adapt to any physiological stress being placed on the body. WebHow Long Is The Marathon Training Schedule? We have always enjoyed using the ASICS training plans. The reason being is you don't drop your volume and intensity too far out from your main event. WebHere are the 7 Finishing Time Goal Marathon Training Plans that I currently offer: Break 5 Hours in the Marathon 16 Week Training Plan. WebThe Coach of professional Champions and many agegroup Winners has build this plan to bring you to the Marathon finish in Sub 3.30 hours. Running apparel: Choose wicking fabrics that help you regulate your body temperature. the best marathoners in the world spend about 40 percent of their weekly volume at this effort. Are you ready to take your training and racing to the next level? WebOur Ultramarathon Training Plan library is sorted by race distance ( 50k, 50 miles, 100k, 100 miles ), and goals ( Just Finish, Improver, Compete) so we have training plans to cover every base. Web20 min DL easy / 30 DL medium / 10 min DL easy / 5 increase runs up to 90m / light strengthening exercises. The one thing to state here before getting too deep into it is, if youre looking to break 3:30 in a marathon, youll need to do quite a bit of running. Key Reasons Marathoners Miss Sub-3:30 Marathoners miss the goal for many different reasons but here WebYour sub 3:30 marathon training plan is measured in weeks, and each of those weeks will follow a pattern like the below: Monday: Rest day Tuesday: Workout (tempo, interval, etc.) This translates to covering 6.99mph or 11.25km each hour. Menu. If youve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success. To run a 3:30 marathon, you need to run 8 minutes per mile, or 4:58 per kilometer. Since the long runs will be similar to your marathon in terms of duration, its a great time to dial in your race day kit and nutrition.I would also encourage you to plan your long runs to be similar to the race in terms of elevation.
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