3:30 marathon training plan 3:30 marathon training plan

Then 1M jog to end session, Tue 4M consisting of 1M jog, then 10 x 200m (or 45 secs) at 5K pace, with 100m (or 30 secs) jog recoveries, then 1M jog. Training Schedule Description: The training plan focusses on building your strong running base and adding mileage. WebThis plan targets a mileage progression starting at 30 miles per week and goes up to 45 miles per week during peak mileage weeks. Tables for times from 3 hours to 6 hours, with customizations in 1 minute steps (that is, for example, you can choose 4 hours and 5 minutes, or 4 hours and 6 minutes, and so on). This translates to covering 6.55 miles or 10.55km each hour. Workout Types Built into the RunDreamAchieve Sub 3.30 Marathon Training Plans Anaerobic Threshold Runs tempo runs are essential for success in the marathon. To run under 5 hours for the marathon you have to average a pace of 11:26 minutes/miles or 7:06 minutes/km. Break 4:30 in the Marathon 16 Week Training Plan. What does a sub 3:30 marathon training plan look like? If youve missed four weeks or more, our best advice is to postpone your marathon, as its unlikely youll be able to get the time you want on race day having missed a month. WebAny good sub 3:30 hour marathon training plan will contain a variety of different types of training runs, to impact several different aspects of your running fitness. Those that are doing it are also training in a specific way. These will be a mixture of intervals and tempos. It should also show you what not do to so you don't have to continue to make the same mistakes other marathoners make. Adapted from Hal Higdon training plans. WebSeptember 3, 2021 / ASICS Australia. WebWhether you are training for the Boston or the London Marathon, Caffeine Bullet marathon training plans ensure that you peak on marathon day and run a personal best, no matter what your level or ability is. Running apparel: Choose wicking fabrics that help you regulate your body temperature. In addition, not running too slow during your tempo runs as well. If your marathon has rolling hills, incorporate those into your long run. Run #3 LR: 11 miles at TMP (target marathon pace) + 30 seconds/mile. Designed for beginners, its a 16-week marathon training plan, plus one extra week leading up to race day. WebHow Long Is The Marathon Training Schedule? Friday. If youre all ready to race in your first-ever full marathon, the ASICS marathon training plan will get you there. Remember, it isn't the volume as much as the quality of the work you are doing that counts most. Menu. The athlete will have a hard time sustaining pace unless he or she is instructed to do so. I create new video content there each week. WebThe weeks and months it takes to get you to that point, however, are less erm, exciting. The B.A.A. WebThis 32 Week Marathon Training Schedule is for the beginner who wants to take their marathon training at slow, steady pace. The weekly mileage run in each training plan varies greatly depending on your target time. "Hills are a great place to begin training, as they support the development of leg strength and benefit biomechanics by encouraging the use of the posterior chain ," explains Stowe. To run a 3:30 marathon, you need to run 8 minutes per mile, or 4:58 per kilometer. Check your watch each mile to ensure you are on pace. This will ensure you have a proper aerobic base for the marathon training. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace. This 12-week marathon training plan incorporates fartlek, hills, tempo, and interval runs to improve your endurance. 95-105 min DL long, the last 15 min a bit faster / 3 increases / 15 min stretching. Adam Rabo has been running since junior high. Google the word supercompensation. Since the long runs will be similar to your marathon in terms of duration, its a great time to dial in your race day kit and nutrition.I would also encourage you to plan your long runs to be similar to the race in terms of elevation. Faster, Varied-Paced Long Runs these types of long runs most marathoners are not doing. Marathon 3 Sunday. Including our marathon pace into training runs and long runs will ensure we know what it feels like to run it when race day comes around. Use the table below to calculate the pace you will need to maintain for the required race time that you want. WebWhether you are training for the Boston or the London Marathon, Caffeine Bullet marathon training plans ensure that you peak on marathon day and run a personal best, no matter what your level or ability is. Please note that some additional stretching and massage is also integrated in the plan. These will include: If 3:30 isnt fast enough for you, you can always check out the sub 3 hour marathon plan. I plan to do this again. 95-105 min DL long, the last 15 min a bit faster / 3 increases / 15 min stretching. Many of your weekday runs (tempos, intervals, recovery) will stay similar to build phase, but it will be those long Sunday runs that slowly start to creep up in distance until youre running 4/5ths of the total race distance at only slightly slower than race pace. Then 1M jog at end of session, Thu 1M jog, then 4M (approx 30 mins) tempo, then 1M jog, Tue 6M consisting of: 1M jog and strides, then 10 x 400m at 5K pace, with 200m (1-min 30) jog recoveries. Athletes seeking a time this fast are going to have to go above and beyond to get it. Alternate easy/recovery days with hard workout days so the body can perform at a high level when asked. Check out all of themarathon training plansavailable and find the one best suited for you. Due to the length and unpredictable nature of a marathon, many runners will run a slightly positive split for their race. last 3-4 miles of a run at marathon pace. This plan is ideal for intermediate or advanced runners who have 5:30 - 7:30 hours of training time each week. How To Train For a Half Marathon (Article)Best Half Marathon Running ShoesHalf Marathon Training PlansFree 5-day Half Marathon BootcampTheHalf Marathon Masterclass, How To Train For a MarathonBest Marathon Running ShoesMarathon Training PlansFree Marathon Meal PlansFree 5-day Marathon Training BootcampThe Marathon Training Masterclass, How To Train For an UltramarathonBest GPS Watches for UltrarunnersUltramarathon Training PlansFree 5-day Ultra Runners BootcampThe Ultra Runners Playbook, 1. Don't wait until you get hungry or fatigued. So, you have to think outside the box in order to bring it to fruition. 4 months is sufficient time to prepare properly for any race distance. However, there is a lower chance of success and higher chance of injury if none of the above apply to you. The next best method is running even splits for the whole race. Enter your email, and Ill send you this free training plan now, in PDF and Google Sheets formats (completely customizable), in both miles and kilometers. There are 3 types of runs in the marathon training plan: long slow runs, easy runs and Fartlek runs. Break 4:45 in the Marathon 16 Week Training Plan. You can find the 3:30 marathon training plan at the end of this post. As with the crash-course plan, a more traditional marathon build-up of 12 to 14 weeks still requires a basic level of marathon fitness when you begin the program. You will find all the needed information such as race location and price along with One of the focus points of my programs are that they are 16 weeks in length. Fast link: Marathon in 3 Remember, this sub 3.30 marathon training plan is going to force you out of your comfort zone. How can you get this pace to feel easier? Long run Much like an easy run, this is a long, slow distance run that will build your endurance. The training will start out at 30 miles a week and peak at 55 miles a week. Get exclusive training secrets and productivity tips in your inbox to level up your life. You should always be able to have a conversation without feeling out of breath. Run #4 ER: 4 miles. Break 4:15 in the Marathon 16 Week Training Plan. In addition to running though, theres a lot to pay attention to such as your base fitness, diet, injury prevention and a lot more. Then 1M jog to end session. 01:00:00. With these little monkeys and all of you!! This translates to covering 8.74 miles or 14.07km each hour. Tue 7M consisting of: 1M jog, then 5M (or 45 mins) fartlek (3mins fast, 2 mins slow), then 1M jog, Tue 6M consisting of: 1M jog, then 9 x 2 mins uphill, jog back down. Check out our library of triathlon and running training plans. Right now, you should be running at least 25-30 miles per week, and be able to run for 1:30 non-stop. Plans are only guidelines. 6. Hill, Speed, and Tempo Runs. There will also be some workouts on the down weeks where we focus on critical velocity (CV) pace. We have always enjoyed using the ASICS training plans. However as we all know life and weather gets in the way so it is fine to occasionally rearrange runs for other days or swap workouts - just try to follow them as near as you can but it is not set in stone. Youll want to have some running experience, and a solid base level of fitness, more on that well, right now. Best Gifts For Women Runners. Calculator, Half WebSub 3:30 Marathon Training Plan. WebTo beat 3.30 for the marathon you have to run under an average a pace of 8.00 minutes/miles or 4:58 minutes/km. Aim to build up from 30 to 90 minutes, at your target marathon race pace. 3. a mile for every 5 degrees above 60 F on long runs and the race itself. You will also run three long runs of 20 miles in a program lasting 24 weeks. Aerobic runs involve running at a pace thats 30 to 45 seconds faster than your easy pace. Sub 3 Ingredient #1: Competitive Mileage Levels. Its estimated that it takes the average beginner about 15 weeks of training to get themselves mentally and physically prepared for a marathon. This means your first half and second half are at the same pace. The new and improved Sub 3-Hour 30-Minutes Marathon Training Plan with specific strength training is designed for runners who want to run inside 3:30 in their next marathon. Youll be pushed to 20 miles, maybe even multiple times, at the peak of this phase (no pun intended). While a 3:30 marathon might not have the same ring as a sub-3-hour marathon or sub-4-hour marathon, the pace is easy to remember. 6. WebCreate your marathon training plan! A 3:30 hour marathon is approximately 8:00 per mile. So, you can easily download upon purchase. Heart rate monitor training will ensure you are not running anaerobically on aerobic days. 3:30 Marathon Training Plan PDF All rundreamachieve training plans come in powerpoint PDF format. WebYour sub 3:30 marathon training plan is measured in weeks, and each of those weeks will follow a pattern like the below: Monday: Rest day Tuesday: Workout (tempo, interval, etc.) WebYour sub 3:30 marathon training plan is measured in weeks, and each of those weeks will follow a pattern like the below: Monday: Rest day Tuesday: Workout (tempo, interval, etc.) This is running the first half of the race slightly slower than the second half. There is also a nice amount of variety in them. So, you want to invest in a sub 3.30 marathon training plan that is not going to rush the process. "Often, hills They will start at 10 miles and progress up to 22 miles. The results can be viewed in miles or kilometres. 4 months is sufficient time to prepare properly for any race distance. WebAny good sub 3:30 hour marathon training plan will contain a variety of different types of training runs, to impact several different aspects of your running fitness. Ouch. Then 1M jog at end of session. Get the benefit of Guided Runs with Nike Run Club coaches, Nike Training Club workouts, and mindset, nutrition and recovery tips. Males 55 and older can also qualify for Boston with a sub 3:30 marathon. If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide. ASICS_TRAININGPLANS_Sub 3.00 ASICS_TRAININGPLANS_Sub 3.30 ASICS_TRAININGPLANS_Sub 4.00 ASICS_TRAININGPLANS_Sub 4.30 Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. To run a 3:30 marathon, you need to run 8 minutes per mile, or 4:58 per kilometer. Ouch. Best Nike Shoes For 20233. Then 1M jog to end session. Easier running, which is essential too, will help you to build your endurance. You will also run three long runs of 20 miles in a program lasting 24 weeks. Plans are only guidelines. TEMPO PACE: <7:40/MI. Any other runs you do in addition to your three key sessions should be steady jogs of 35 to 60 minutes. Check out our other training plans. Key Reasons Marathoners Miss Sub-3:30 Marathoners miss the goal for many different reasons but here Ouch. all-about-marathon-training.com. 3. Marathon 3 VIEW SCHEDULE. This is completely normal. 5 RUN TYPES. WebMarathon Training Schedule (target time 3:30) To achieve a Marthon time near 3:30 you should already be be able to run a full Marathon and a fairly quick Half Marathon. When the temperature rises above 60 F: runners should slow down by 30 seconds. Registered in England 112955. This translates to covering 7.49 miles or 12.05km each hour. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. This 28 page ebook (PDF) includes nutrition guidance, injury prevention tips, a detailed breakdown of how to break 3:30, & more! Everyone pushing to break the 3:30 marathon is already competitive. More importantly, to conserve what it has much less of and that is glycogen (carbohydrates). The focus here is to improve the body's lactate tolerance. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. WebMarathon Training Schedule (target time 3:30) To achieve a Marthon time near 3:30 you should already be be able to run a full Marathon and a fairly quick Half Marathon. If you have a bold and ambitious race goal like a sub 3 hour marathon youll need bold and ambitious training. Too many plans just repeat too many sessions in our opinion and these plans don't do that too much. WebThis plan targets a mileage progression starting at 30 miles per week and goes up to 45 miles per week during peak mileage weeks. The 2014 Boston Marathon. WebAnd the marathon training journey is the ultimate running experience. A course with many hills or weather variations should be considered and factored into your weekly training. Run #3 LR: 11 miles at TMP (target marathon pace) + 30 seconds/mile. He is a high school math teacher and has coached high school and college distance runners. I am fine with athletes doing this. Those that are doing it are also training in a specific way. all-about-marathon-training.com. Typically, you will need to run three to five times a week and increase your mileage as your race day get closer. Plan to include at least one rest day after especially intense workouts like your long runs and speed work. It was like no other feeling Ive ever experienced. WebOur free beginner's, improver's and advanced training plans have been carefully put together by Martin Yelling, our official coach for the TCS London Marathon, whose training plans and advice have helped thousands of participants to smash their marathon goals. rest day. Greatness requires far more out of us than we usually expect. 3:30 Marathon Training Plan PDF All rundreamachieve training plans come in powerpoint PDF format. There are also lots of running inspiration articles from our blog and some really useful race This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. Saturday. Overly processed foods may taste good, but theyre actually counter productive. Almost all of your long runs will include several miles run at marathon pace. This field is for validation purposes and should be left unchanged. Sub 3 Ingredient #1: Competitive Mileage Levels. The key is to lengthen the time spent at this intensity. Our experts have designed plans for everything from 5K to the marathon at a variety of skill levels. To stay energized throughout the run, be sure to refuel at regular intervals, say every 45 minutes. This helps your body build new fitness with volume increases, but also allows your body to rest, recover and absorb that new fitness with a lesser risk of injury. So, our plan is based around running 26.2 miles at 7:50 pace (4:52 per kilometer) to finish in 3 hours and 25 minutes. Wednesday: Easy run Thursday: Workout (tempo, interval, etc.) Run one mile easy to warm up and one mile easy to cool down. By Runner's World 7 May 2018 An advanced training plan for regular runners aiming to run a sub-3:30 marathon. This pace will be the main thing we focus on in training. Additionally, long runs go up to 18-20 miles. Nearly all of the 90 runs in this training plan have an accompanying Guided Run in the Nike Run Club App. In addition, sustain pace more efficiently than those you are racing again. Running a faster Marathon will have meant you will already have run a Marathon, ideally something close to our 4:30 target time Marathon schedule. Designed for beginners, its a 16-week marathon training plan, plus one extra week leading up to race day. However we accept no responsibility They do not seem to be so easy to find online anymore so here they are for you to download and enjoy. If you have run close to 3:30 before or ran around 1:38-1:44 for the half marathon distance then this plan is perfect for you. Run #1 TR: 2 miles easy pace for warm-up, 2 miles at tempo pace, 1-mile cooldown (advanced runners: 34 miles at tempo) Run #2 IR: 10-minute warm-up, 5 x 800m at 10K pace with 90-second recovery in between, 10-minute cooldown. Thanks again. Sunday. If you have a bold and ambitious race goal like a sub 3 hour marathon youll need bold and ambitious training. A 3:30 hour marathon is approximately 8:00 per mile. WebMarathon 3, thus, is for experienced runners, those who have been running a year or two or more and who have raced at distances between 5-K and the marathon. Supercompensation Explained: What Is It + How Does It Work? The less tension and stress the better you are going to run. Web5. 01:00:00. This translates to covering 7.49 miles or 12.05km each hour. Walkers and runners should pace the long one so theres no huffing and puffingeven at the end. Thank me later. This translates to covering 4.77 miles or 7.67km each hour. Most runners have at 2. Easy Easy runs should be done 30 seconds to one minute per mile slower than your marathon goal pace. 1. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. LEARN MORE. Break 3:30 Marathon Plan 16 week training plan with 3152 miles per week. Also, to burn fat at slower speeds. What a thrill! Break 4:30 in the Marathon 16 Week Training Plan. Wednesday: Easy run Thursday: Workout (tempo, interval, etc.) Endurance runs. I use the Garmin 245 and highly recommend it. Try to actually run slow during these runs. rest day. Stuck with your training pretty religiously. WebTo beat 3.30 for the marathon you have to run under an average a pace of 8.00 minutes/miles or 4:58 minutes/km. Certainly, many people have run sub 3:30 without one of these three things being true. If you can check off multiple boxes, even better. Training Schedule Description: The training plan focusses on building your strong running base and adding mileage. Then, you can start gaining some of that time back by keeping a few seconds under your pace for the rest of the race. To avoid these being lost in the internet ether, I quickly located copies and rehost them here for people like me that want a solid reference guide for their marathon training plans . 4 months is sufficient time to prepare properly for any race distance. Web5. A 3:30 hour marathon is approximately 8:00 per mile. Be smart about your pacing and focus on a negative split. Typically, you will need to run three to five times a week and increase your mileage as your race day get closer. For an average marathon training plan, its usually 16 to 20 weeks long. Thu 1M jog, then 3M (23 mins) tempo, then 1M jog. For instance, if you wanted to do your long run on Saturday, your off day would now be Friday, and the workout would now be on Tuesday. This translates to covering 5.82 miles or 9.37km each hour. Lets begin by looking at what is required to run a marathon under 3:30, and then discuss the training we will do in order to get there. In addition, to not feel tired and lethargic going into your race. Saturday. He holds the current FKT for Historic Gold Camp Road. The key difference between those that run the marathon under 3:30 and those that don't is tenacity. The plan combines: Speed runs. Huge thank you to Josh for his Ironman training program. One of the biggest mistakes I see marathoners making is rushing their fitness. You will hear from me very soon., I did it!!! That gives your body the chance to refuel, recover and rebuild before the next workout, increasing your running performance and decreasing your risk of energy. 20 min. To beat 4 hours 30 minutes for the marathon you have to go under an average a pace of 10:18 minutes/miles or 6:24 minutes/km. So, they will not fatigue you. The B.A.A. Just focus on covering the distance for the day feeling strong. Maintain a pace that is between 8:20 and 9:30 per mile. WebWhatever your reason to run, this comprehensive 18-week Training Plan is designed to provide holistic marathon coaching and guidance, every step of the way. My guess is great. Pace sustainment is the end of the game when it comes to running a marathon under 3 hours and 30 minutes. Everything you need to know about tempo runs, Fartlek, tempo and interval runs - the guide, Kipchoge's 80/20 training strategy explained. This translates to covering 5.24 miles or 8.44km each hour. Well, a general rule of thumb is to eat meat & vegetables, nuts & seeds, some fruit, little starch, andnoas little sugar as possible. To beat 3.30 for the marathon you have to run under an average a pace of 8.00 minutes/miles or 4:58 minutes/km. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile). Keep in mind, when we talk about a consistent pace, this will be dependent on the race course. Details. Its estimated that it takes the average beginner about 15 weeks of training to get themselves mentally and physically prepared for a marathon. You need to be drinking so that you don't become dehydrated. When the temperature rises above 60 F: runners should slow down by 30 seconds. Remember, the best middle to long distance runners always look relaxed. To avoid these being lost in the internet ether, I quickly located copies and rehost them here for people like me that want a solid reference guide for their marathon training plans . These runs train your body to sustain speed over distance. Running 7:45 for a mile or two isnt likely to be the end of the world but going out at 7:30 pace for the first 5k could potentially cause you to hit the wall hard at 20 miles. Aerobic runs involve running at a pace thats 30 to 45 seconds faster than your easy pace. Run #3 LR: 11 miles at TMP (target marathon pace) + 30 seconds/mile. You dont want to find this out on race day! Its estimated that it takes the average beginner about 15 weeks of training to get themselves mentally and physically prepared for a marathon. These workouts will start out around 8 miles but will progress up to 12-17 miles. Then 1M jog to end session, Thu 4M of 1M jog, then 2M (approx 15 mins) tempo, then 1M jog. To run under 4 hours 45 minutes for the marathon you have to average a pace of 10:52 minutes/miles or 6:45 minutes/km. What that pace will be and how to get comfortable running it. My first ever Ironman and Triathlon. So, there are plenty of resources available here to set you up for success. While most runners are typically training between 20 35 miles per week, youll need to step up your game. Focus on a longer build up between 16 and preferably 20 weeks. a mile for every 5 degrees above 60 F on long runs and the race itself. Over the next year and a half, I went through all the ups and downs of training; dealing with injury/illness, busy schedule, cancelled events but Joshs program was the solid foundation to keep coming back to. Athletes need to also focus on recovery. : 16 weeks // 4 months. We earn a commission for products purchased through some links in this article. Marathons. Any other runs you do in addition to your three key sessions should be steady jogs of 35 to 60 minutes. You are going after a very competitive marathon time. WebOur free beginner's, improver's and advanced training plans have been carefully put together by Martin Yelling, our official coach for the TCS London Marathon, whose training plans and advice have helped thousands of participants to smash their marathon goals. Key Reasons Marathoners Miss Sub-3:30 Marathoners miss the goal for many different reasons but here I also would recommend investing in a heart rate monitor. VIEW SCHEDULE. Mile repeats After a one-mile warm-up, run one mile at the given pace, then jog very slowly for half a mile to recover. While most runners are typically training between 20 35 miles per week, youll need to step up your game. Expect to run more miles on those three days. Hill, Speed, and Tempo Runs. You will also run three long runs of 20 miles in a program lasting 24 weeks. I focus on having my athletes do a minimum of 4 weeks of easier, base-building mileage first. This translates to covering 6.99mph or 11.25km each hour. It is important to say that a training plan is a general guide to what mileage and workouts you should be achieving each week. Plans, Race This 12-week plan is intended for a seasoned marathon runner who has run a marathon within 20 minutes of goal time in the past year. WebMarathon 3, thus, is for experienced runners, those who have been running a year or two or more and who have raced at distances between 5-K and the marathon. Prepare for a marathon (26.2 miles) for a race time of 3:30 (3 hours, 30 minutes). This should be 30 seconds to one minute per mile slower than your goal pace. There are many runners around the world seeking to run a time this fast. WebSeptember 3, 2021 / ASICS Australia. Tue 7M consisting of: 1M jog and strides, then 10 x 2 mins uphill, jog back. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. From a half marathon to a full Ironman triathlon, we have you covered. WebPlan Description. Not the right plan for you? All rights reserved. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. No, it won't be a walk in the park, no easy. For this plan, I would recommend that youve spent 6-12 months running 20-40 miles a week. WebThe weeks and months it takes to get you to that point, however, are less erm, exciting. For a sub 4.15 for the marathon you have to go under an average a pace of 9:43 minutes/miles or 6:02 minutes/km. If you have run close to 3:30 before or ran around 1:38-1:44 for the half marathon distance then this plan is perfect for you. The plan combines: Speed runs. You can qualify for Boston if you achieve it. 3. Thanks for all your help. Choose any 4 days of the week that works with your schedule. You should be able to utter just a few words at a time. However, for the best chance of success and lowest chance of injury, 20 weeks is what you will want to shoot for. Aerobic runs involve running at a pace thats 30 to 45 seconds faster than your easy pace. It should also show you what not do to so you don't have to continue to make the same mistakes other marathoners make. This plan is ideal for intermediate or advanced runners who have 5:30 - 7:30 hours of training time each week. Hearst UK is the trading name of the National Magazine Company Ltd, 30 Panton Street, Leicester Square, London, SW1Y 4AJ. Tables for times from 3 hours to 6 hours, with customizations in 1 minute steps (that is, for example, you can choose 4 hours and 5 minutes, or 4 hours and 6 minutes, and so on). Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. WebThe Caffeine Bullet sub 3:30 hour marathon training plan runs for 16-weeks and has been devised to ensure that you peak on marathon day. Whew, ok, now that you know what types of runs youll be doing, lets talk a little bit about when youll be doing them. This plan was designed around an 18-week schedule. This in our opinion is the optimum length. You are running between 85 to 88 percent of your maximum heart rate at these efforts. Make sure to subscribe to the RunDreamAchieve YouTube channel. 6. We do have 8 to 20-week training plans, running courses and monthly coaching options here. WebTo beat 3.30 for the marathon you have to run under an average a pace of 8.00 minutes/miles or 4:58 minutes/km.