Sub-3 Hour Marathon

About the plan

A 16-week plan for high-level runners aiming to run the marathon in under 3 hours (4:16/km pace, or 6:52/mile). Sub-3 puts a runner among the best amateurs in the world — fewer than 5% of marathoners reach this level. It demands talent, dedication and structured high-volume training. The program trains 5–6 days a week with volume reaching 55 miles (88 km) in the peak week. It includes two hard quality sessions a week — intervals of up to 5x8 min and tempo runs of up to 40 min — a long run that reaches 2:45, and marathon-pace-specific workouts with segments of up to 35 minutes at race pace.