Sub-3:30 Marathon Plan
Three easy runs a week through January 3 build your aerobic base. From January 4 you move to four runs a week, with workouts, peaking at 44 miles in April. Seven races along the way double as tune-ups, and the Horsetooth Half on April 18 is the final checkpoint. Sub-3:30 means averaging 8:00 per mile.
Weekly mileage
Blue bars are peak weeks, lighter bars are cutback weeks, and dots mark race weeks. Week 27 includes the race.
The weekly pattern
- Nov 9 – Jan 3, three runs: two easy weekday runs (one with strides) and a weekend long run. No hard workouts, just aerobic base.
- From Jan 4, four runs: two easy runs, one workout (tempo, intervals or marathon pace) and the long run.
- A sample week from January: Tue easy, Thu workout, Fri easy, Sun long.
- Spacing: never run hard two days in a row, and leave at least two days between the workout and the long run.
Training paces
| Effort | Pace / mile | Feels like |
|---|---|---|
| Easy / long run | 9:00–9:45 | Full sentences, could go all day |
| Marathon pace (MP) | 7:55–8:00 | Steady and controlled; sub-3:30 needs 8:00 |
| Tempo | 7:20–7:35 | Comfortably hard, a few words at a time |
| Intervals | 6:55–7:10 | Hard, about 5k race effort |
Grow into these. Workouts start in January, so run them at the slower end of each range at first, or up to 20 seconds slower if they feel like a fight. Easy runs stay easy no matter what.
The phases
- Base, weeks 1–8 (Nov–Dec): easy aerobic miles. The long run grows from 8 to 13 miles and the week from 16 to 24.
- Build, weeks 9–17 (Jan–early Mar): the fourth run day and weekly workouts begin, and the long run reaches 18.
- Peak, weeks 18–24 (Mar–Apr): three 20-milers, the Horsetooth Half and up to 44 miles a week.
- Taper, weeks 25–27 (late Apr–May): volume drops so you arrive fresh.
Every fourth week or so is a lighter cutback week, timed to land on race weekends so you race on fresher legs. Don't skip them; that's when your body absorbs the training.
Races
In race weeks, the race replaces that week's workout and the extra warm-up and cool-down miles keep the long-run day meaningful.
| Date | Race | Distance | Plan week |
|---|---|---|---|
| Thu Nov 26 | Fort Collins Turkey Trot | 4 mi | 3 |
| Sun Dec 6 | Tortoise & Hare: Spring Park | 6K | 4 |
| Sun Jan 10 | Tortoise & Hare: Spring Canyon Park | 5K | 9 |
| Sun Feb 7 | Tortoise & Hare: Edora Park | 8K | 13 |
| Sun Mar 7 | Tortoise & Hare: Lee Martinez Park | 10K | 17 |
| Sun Apr 4 | Tortoise & Hare: Cottonwood Glen Park | 12K | 21 |
| Sun Apr 18 | Horsetooth Half Marathon | 13.1 mi | 23 |
| Sun May 16 | Goal marathon | 26.2 mi | 27 |
Tortoise & Hare dates are from the Fort Collins Running Club schedule. The races are free for members, and online registration closes at noon the Friday before each one.
Weekly schedule
Tap a week to see each run on its own row, and tick it off when you finish; checkmarks are saved in this browser. Workout distances include the warm-up and cool-down.
Change is the week-over-week mileage change. After a cutback week, the smaller line compares against the last full week, which is the real increase. Orange marks true increases over 10%.
| Wk | Starts | Focus | Long run | Miles | Change |
|---|
How to run each workout
- Easy: 9:00–9:45 pace. If you can't talk in full sentences, slow down.
- Strides: 4 × 20-second smooth accelerations to fast, not all-out, with a full walk back between.
- Tempo: warm up 1 mile, run the tempo miles at 7:20–7:35, cool down. For repeats (3 × 2 mi), jog 3 minutes between.
- Intervals: warm up 1–2 miles, run each rep at 6:55–7:10, jog half the rep's distance between, cool down.
- Marathon pace (MP): warm up 1 mile, then hold 7:55–8:00 evenly. These teach your body race rhythm and fueling.
- Long run with MP finish: run easy, then shift to MP for the last miles without straining.
- Races: race them hard; they replace the week's workout. Tap a race week for the warm-up and cool-down plan.
If you miss a run: skip it and carry on with the plan. Never squeeze two hard runs into the same week to catch up.
Making it work
Cross-training and strength work fill the days you don't run.
- Cross-train 1–2 days a week: 30–60 minutes of easy cycling, elliptical, rowing or swimming builds aerobic fitness without the pounding.
- Strength twice a week: 20 minutes of squats, lunges, calf raises, glute bridges and planks. This is the best protection against injury on long runs.
- Keep easy runs easy: they build the aerobic base, so most of your miles should feel relaxed, even when the goal pace feels far off.
- Fuel the long runs: from 14 miles on, take a gel or chews every 30–40 minutes. Practice with what the race will hand out.
- Rest after long runs: take the day after off or keep it very easy.
- Shoes: replace them every 300–500 miles. Start a fresh pair by late March so they're broken in by race day.
- Back off for pain: soreness that fades as you warm up is normal. Pain that gets worse or changes your stride means stop and rest 2–3 days; see a doctor or physio if it lasts.