Marathon Training Plan 3 Days a Week

16 weeks·3 days / wk·marathon·intermediate

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Weeks: 16
Sessions: 48
Peak week: 36 mi; week 13
Long run: 20 mi; week 13
Taper: 3 wk

BaseCutbackBuildPeakTaperRace

Paces assume an intermediate runner (VDOT 42). Enter a recent race to personalise them.

Week-by-week training plan
Wk	Focus	Sessions	Volume	Biggest session
01	Base: aerobic volume, hills and stridesLong run 11 mi	3 · 2 key	20.5 mi	Long run 11 mi
Tue Oct 6 Hill repeats 6 × 60 s 4 mi Warm-up · 1.5 mi easy 6 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 8 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Sun Oct 11 Long run 11 mi 11 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
02	Base: aerobic volume, hills and stridesLong run 12 mi	3 · 2 key	22 mi	Long run 12 mi
3 sessions Tue Oct 13 Hill repeats 7 × 60 s 4.5 mi Warm-up · 1.5 mi easy 7 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 15 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Sun Oct 18 Long run 12 mi 12 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
03	Base: aerobic volume, hills and stridesLong run 13 mi	3 · 2 key	23.5 mi	Long run 13 mi
3 sessions Tue Oct 20 Hill repeats 8 × 60 s 4.5 mi Warm-up · 1.5 mi easy 8 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Oct 22 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi, conversational Sun Oct 25 Long run 13 mi 13 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
04	Cutback: absorb the trainingLong run 9.5 mi	3 · 1 key	17.5 mi	Long run 9.5 mi
3 sessions Tue Oct 27 Easy + 6 strides 3 mi 3 mi easy · @ 9:28–10:25/mi 6 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Thu Oct 29 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi, conversational Sun Nov 1 Long run 9.5 mi 9.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
05	Base: aerobic volume, hills and stridesLong run 14 mi	3 · 2 key	25 mi	Long run 14 mi
3 sessions Tue Nov 3 Hill repeats 9 × 60 s 5 mi Warm-up · 1.5 mi easy 9 × 60 s uphill · hard but controlled (5K effort), jog back down Cool-down · 1 mi easy Thu Nov 5 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi, conversational Sun Nov 8 Long run 14 mi 14 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
06	Build: threshold + intervalsLong run 15 mi	3 · 2 key	26.5 mi	Long run 15 mi
3 sessions Tue Nov 10 Tempo 21 min 5 mi Warm-up · 1.5 mi easy 21 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Thu Nov 12 Easy run 6.5 mi 6.5 mi easy · @ 9:28–10:25/mi, conversational Sun Nov 15 Long run 15 mi 15 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
07	Build: threshold + intervalsLong run 16 mi	3 · 2 key	28.5 mi	Long run 16 mi
3 sessions Tue Nov 17 Tempo 22 min 5.5 mi Warm-up · 1.5 mi easy 22 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Thu Nov 19 Easy run 7 mi 7 mi easy · @ 9:28–10:25/mi, conversational Sun Nov 22 Long run 16 mi 16 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
08	Cutback: absorb the trainingLong run 11.5 mi	3 · 1 key	21.5 mi	Long run 11.5 mi
3 sessions Tue Nov 24 Easy + 6 strides 4 mi 4 mi easy · @ 9:28–10:25/mi 6 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Thu Nov 26 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi, conversational Sun Nov 29 Long run 11.5 mi 11.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
09	Build: threshold + intervalsLong run 17 mi	3 · 2 key	30 mi	Long run 17 mi
3 sessions Tue Dec 1 Tempo 24 min 5.5 mi Warm-up · 1.5 mi easy 24 min continuous · @ threshold 7:53/mi Cool-down · 1 mi easy Thu Dec 3 Easy run 7.5 mi 7.5 mi easy · @ 9:28–10:25/mi, conversational Sun Dec 6 Long run 17 mi 17 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
10	Peak: marathon-pace long runsLong run 18 mi	3 · 2 key	32 mi	Long run 18 mi
3 sessions Tue Dec 8 Cruise intervals 4 × 1 mi 7 mi Warm-up · 1.5 mi easy 4 × 1 mi · @ threshold 7:53/mi, 60 s jog Cool-down · 1 mi easy Thu Dec 10 Easy run 7 mi 7 mi easy · @ 9:28–10:25/mi, conversational Sun Dec 13 Long run with marathon-pace finish 18 mi 11.5 mi easy · @ 9:28–10:25/mi Last 6.5 mi @ marathon pace · 8:25/mi
11	Peak: marathon-pace long runsLong run 19 mi	3 · 2 key	34 mi	Long run 19 mi
3 sessions Tue Dec 15 Cruise intervals 4 × 1 mi 7 mi Warm-up · 1.5 mi easy 4 × 1 mi · @ threshold 7:53/mi, 60 s jog Cool-down · 1 mi easy Thu Dec 17 Easy run 8 mi 8 mi easy · @ 9:28–10:25/mi, conversational Sun Dec 20 Long run with marathon-pace finish 19 mi 12.5 mi easy · @ 9:28–10:25/mi Last 6.5 mi @ marathon pace · 8:25/mi
12	Cutback: absorb the trainingLong run 13.5 mi	3 · 1 key	25 mi	Long run 13.5 mi
3 sessions Tue Dec 22 Easy + 6 strides 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi 6 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Thu Dec 24 Easy run 7 mi 7 mi easy · @ 9:28–10:25/mi, conversational Sun Dec 27 Long run 13.5 mi 13.5 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
13	Peak: marathon-pace long runsLong run 20 mi	3 · 2 key	36 mi	Long run 20 mi
3 sessions Tue Dec 29 Cruise intervals 4 × 1 mi 7 mi Warm-up · 1.5 mi easy 4 × 1 mi · @ threshold 7:53/mi, 60 s jog Cool-down · 1 mi easy Thu Dec 31 Easy run 9 mi 9 mi easy · @ 9:28–10:25/mi, conversational Sun Jan 3 Long run with marathon-pace finish 20 mi 13 mi easy · @ 9:28–10:25/mi Last 7 mi @ marathon pace · 8:25/mi
14	Taper: volume down, race pace sharpLong run 15 mi	3 · 2 key	28.5 mi	Long run 15 mi
3 sessions Tue Jan 5 marathon pace 2 × 2 mi 6.5 mi Warm-up · 1.5 mi easy 2 × 2 mi · @ marathon pace 8:25/mi, 400 m float Cool-down · 1 mi easy Thu Jan 7 Easy run 7 mi 7 mi easy · @ 9:28–10:25/mi, conversational Sun Jan 10 Long run 15 mi 15 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
15	Taper: volume down, race pace sharpLong run 11 mi	3 · 2 key	23 mi	Long run 11 mi
3 sessions Tue Jan 12 marathon pace 2 × 2 mi 6.5 mi Warm-up · 1.5 mi easy 2 × 2 mi · @ marathon pace 8:25/mi, 400 m float Cool-down · 1 mi easy Thu Jan 14 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi, conversational Sun Jan 17 Long run 11 mi 11 mi steady · @ 9:28–10:25/mi, fuel every 45 min if over 90 min
16	Race week — marathonRace 26 mi	3 · 1 key	7 mi	Race 26 mi
3 sessions Tue Jan 19 Easy + 4 strides 3 mi 3 mi easy · @ 9:28–10:25/mi 4 × 20 s strides · quick and relaxed, near 6:49/mi, full recovery Thu Jan 21 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi, conversational Sun Jan 24 Race day: marathon 26 mi marathon — target 3:40:33 · even pace 8:25/mi; first mile no faster than goal pace

Your paces

Easy / long: 9:28–10:25/mi62–70% VO2max, conversational
Marathon (M): 8:25/mi
Threshold (T): 7:53/micomfortably hard, ~60 min race effort
Interval (I): 7:15/mi3–5 min reps, ~97.5% VO2max
Repetition (R): 6:49/mishort fast reps, mile race pace
marathon race pace: 8:25/mifinish 3:40:33

The numbers

About this plan

This marathon training plan 3 days a week opens with 20.5 mi in week 1 and peaks at 36 mi in week 13. Halfway, week 8 carries 21.5 mi with a 11.5 mi long run. That is 401 mi over 48 runs for an intermediate marathon runner. Load drops in week 4 (17.5 mi), week 8 (21.5 mi) and week 12 (25 mi).

12 key sessions — 4 hill and 8 tempo — back up a long run that reaches 20 mi in week 13. Easy running at 9:28–10:25/mi is 83% of the 401 mi; 8 threshold sessions run at 7:53/mi. Weeks 10–13 finish long runs at 8:25/mi, marathon pace.

The 3-week taper takes race week to 7 mi, 81% under week 13's 36 mi, after 401 mi. Projected finish after 16 weeks and 401 mi: 3:40:33 for the marathon (8:25/mi).

3 sessions and 20.5 mi open this 16-week plan, topped by a 11 mi Sunday.

Structure: base weeks 1–5 (20.5–25 mi), build weeks 6–9 (26.5–30 mi), peak weeks 10–13 (32–36 mi), taper weeks 14–15 (23–28.5 mi) and race week 16 (7 mi).

Questions

FAQ

How many miles a week is the marathon training plan 3 days a week?

20.5 mi in week 1, 21.5 mi by week 8 and 36 mi at the peak, week 13: 401 mi total.

How fast should easy runs be on the marathon training plan 3 days a week?

9:28–10:25/mi; that covers 83% of the plan's 401 mi, so a race time to personalise it matters.

What is the longest run in the marathon training plan 3 days a week?

11 mi in week 1, growing to 20 mi by week 13.

Does the marathon training plan 3 days a week work with 4 runs a week?

64 runs instead of 48: switch to 4 days and the 20-mi long run stays.

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