Sub 3 - Just Enough Training Approach
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 1
3 miles
2 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
90 min
Followed by 1 mile at marathon pace.
Week 2
4 miles
3 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
90 min
Followed by 2 miles at marathon pace.
Week 3
5 miles
4 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
100 min
Followed by 3 miles at marathon pace.
Week 4
6 miles
5 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
100 min
Followed by 4 miles at marathon pace.
Week 5
7 miles
6 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
110 min
Followed by 5 miles at marathon pace.
Week 6
8 miles
7 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
110 min
Followed by 6 miles at marathon pace.
Week 7
9 miles
8 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
120 min
Followed by 6 miles at marathon pace.
Week 8
10 miles
9 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
120 min
Followed by 6 miles at marathon pace.
Week 9
11 miles
10 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
120 min
Followed by 6 miles at marathon pace.
Week 10
12 miles
10 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
110 min
Followed by 6 miles at marathon pace.
Week 11
10 miles
8 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
100 min
Followed by 6 miles at marathon pace.
Week 12
8 miles
6 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
80 min
Followed by 6 miles at marathon pace.
Week 13
6 miles
4 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
60 min
Followed by 6 miles at marathon pace.
Week 14
4 miles
2 x 800m
3 minutes for 800m (interval) followed by 3 minute jog for 400m (rest).
4 miles
Race