Sub 3 - Just Enough Training Approach
- Weeks
- 14
- Runs/wk
- 3
- Peak km
- 27
A 'just enough' approach to attaining the elusive sub 3 hour marathon. This program focuses on 3 quality workouts rather than mileage (quantity).
Schedule
Week 16.4 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
Followed by 1 mile at marathon pace.
Week 28.8 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
Followed by 2 miles at marathon pace.
Week 311.2 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
Followed by 3 miles at marathon pace.
Week 413.7 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
Followed by 4 miles at marathon pace.
Week 516.1 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
Followed by 5 miles at marathon pace.
Week 618.5 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
Followed by 6 miles at marathon pace.
Week 720.9 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
Followed by 6 miles at marathon pace.
Week 823.3 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
Followed by 6 miles at marathon pace.
Week 925.7 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
Followed by 6 miles at marathon pace.
Week 1027.3 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
Followed by 6 miles at marathon pace.
Week 1122.5 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
Followed by 6 miles at marathon pace.
Week 1217.7 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
Followed by 6 miles at marathon pace.
Week 1312.9 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
Followed by 6 miles at marathon pace.
Week 1414.5 km
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).