Marathon
Sub-3:30
Target pace: 4:58/km. A mark that defines the high-performance amateur runner.
What you need.
Sub-3h30 in the marathon requires average pace of 4:58/km for 42km — a level that demands VDOT of 49+. For comparison: those who run 5km sub-21 or 10km sub-45 are at the necessary physiological level.
The difference between sub-4h and sub-3h30 is not just physical — it's also strategic. Nutritional management, taper and pace control need to be more precise.
Confirme se você tem VDOT 49+
Insira seu tempo recente de prova e descubra seu nível atual.
Training paces for sub-3h30.
Aerobic base.
Specific workouts. Mediums and fast long runs.
30-40 min at threshold.
32-35km at peak.
Advanced program.
Volume
70-100km weekly at peak. 5-6 workouts per week. Careful progression over 20-24 weeks.
2 quality workouts
Intervals (1km repeated at 10km pace) + Tempo run (or progressive to marathon pace).
Medium long run
Mid-week run of 20-25km at marathon pace. Differentiator that separates advanced programs from basic ones.
Specificity
In the last month, include fast long run workouts: 15-20km initial easy pace + 8-12km final at marathon pace.
Planos de Maratona.
Além da Maratona
Abner Santana
Desafio Maratona do Rio
Magic Training
Emile Cairess - Maratona
Renato Canova
Planos mais escolhidos. Comece hoje.
5 Km - Hal Higdon
Hal Higdon
Meia Maratona Daniels
Jack Daniels
5km Iniciante - Método Polarizado Seiler
Stephen Seiler
Treinos personalizados. Para seu objetivo.
Junte-se a 7.032 corredores
Sem cartão de crédito. Cancele quando quiser.
シンプル。 サプライズなし。
1つの料金。完全なアクセス。いつでもキャンセル可能。
月額プラン
- 144以上のランニングプランにアクセス
- VDOTペース計算機
- スマートウォッチでガイド付きワークアウト
- Garmin、Polar＆Strava
- パフォーマンス分析
- 広告なし
年額プラン
16%お得 — 月$6.66
- 月額プランのすべてに加えて：
- 2か月分の割引込み
- 優先サポート
- 新機能への早期アクセス
参加しよう 1.000+人のランナーと一緒に。
即時アクセス。いつでもキャンセル可能。
月額$7.99 · 縛りなし · いつでもキャンセル可能