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Here is the RunRepublic.ie Sub 3 Hour Marathon Training Plan

Endurance phase Work on building your aerobic base with long runs and in introduction to speed training and fartlek sessions.
Strengthening phase Maintain mileage base with further long runs, building on the fartlek sessions and adding in some hill work.
Sharpening phase Faster speed work, final push with long runs.
Tapering phase Lower mileage, rest and mental preparation

 

WEEK
MON
TUES
WEDS
THURS
FRI
SAT
SUN
TOTAL
1
5M easy 5M steady 6M slow 4M slow 4M easy (or rest) 5M steady 10M slow
39M
2
5M easy 1M easy, 3M fast, 1M easy 7M slow 3x2M fast 4M easy (or rest) 6M steady 12M slow
47M
3
5M easy 6M steady 7M slow 3x2M fast 4M easy (or rest) 8M steady hilly run 14M slow
52M
4
5M easy 1M easy, 3M fast, 1M easy 9M slow 8x800m fast 4M easy 4M easy (or rest) 10km race (sub 38mins)
41M
5
5M easy 1M easy, 4M fast, 1M easy 8M slow 8M fartlek 4M easy (or rest) 6M steady 16M slow
53M
6
5M easy 7M steady 9M slow 12x400m fast 4M easy (or rest) 5M steady x-country or race 18M slow
54M
7
5M easy 8M steady 10M slow 12x200m hills 4M easy (or rest) 5M easy 20M steady
50M
8
Rest 1M easy, 3M fast, 1M easy 11M slow 12x60s fast 4M easy (or rest) 5M easy 15M steady (or half marathon race)
5M
9
Rest 10M steady 9M slow 16x200m fast 4M easy (or rest) 5M easy 22M slow
60M
10
5M easy 1M easy, 4M fast, 1M easy 10M slow 3x2M fast 4M easy (or rest) 3M easy Half marathon (sub 1:23)
50M
11
5M easy 12M steady 7M slow 8M fartlek 4M easy (or rest) 5M easy 20M slow
61M
12
5M easy 1M easy, 5M fast, 1M easy 8M slow 6x1M fast 4M easy (or rest) 5M easy 22M slow
60M
13
5M easy 1M easy, 3M fast, 1M easy 7M slow 8x800m fast 4M easy (or rest) 5M easy 12M slow
46M
14
5M easy 1M easy, 3M fast, 1M easy 6M slow 8x400m fast 4M easy (or rest) 5M easy 12M slow
44M
15
5M easy Rest 4M slow 8x400m fast Rest 2M easy RACE DAY!
42M

 

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Paddy Ryan
I have been running since I have been in primary school, all the time striving for better times. To date, I have run 10 marathons and 1 Ultra and numerous other races besides. I am focused on running a sub 30 10K and my next goal would be sub 2:30 marathon, all in time. I am also dedicated to helping other runners improve through coaching and advice to help them every step of the way.

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