This 16-week Sub 3 Marathon Plan is designed for committed runners targeting a marathon time under 3 hours (2:59:59).
The plan is progressive, structured, and built around realistic training for strong club-level runners balancing training with everyday life. Sessions focus on developing aerobic endurance, marathon-specific fitness, strength, pacing confidence, and race-day durability
Average weekly mileage is approximately 52 miles / 83km, with peak weeks reaching around 65 miles / 104km.
Before starting this plan, runners should ideally:
Be consistently running 40–50 miles (65–80km) per week
Have at least 1–2 years of consistent running experience
Be comfortable completing long runs of 90 minutes to 2 hours
Have previous race experience from 10k to half marathon distance
Be injury free and able to train 6 days per week
This plan is best suited to runners currently capable of approximately:
17:30–18:30 5k
36:30–39:00 10k
1:22–1:27 Half Marathon
Designed by Dean Williamson, Head Coach at DW Performance.
