Sample plan

Marathon training plan for 3:30

Sofia ran 3:44 and wants 3:30.

Sofia is 33 and has run for seven years: five days a week, around 45 km, a 24 km long run, and a 3:44 marathon last spring. Fourteen weeks to take fourteen minutes off it.

Built by Tuin on 8 September 2026
Shown from this week, so it reads like a plan starting today — every weekday, distance and session is exactly as it was written.

The runner is made up. The plan is not: it is exactly what Tuin built from these numbers, through the same door every athlete's first plan goes through. It was written in English — the other two languages are translated word for word, never renumbered, and strength exercises are named from a standard glossary so they read the same everywhere.

Why this plan looks like this

Sofia is the only runner here whose plan is mostly about pace rather than distance. She has run a marathon, she runs five days, and 45 km a week is a real base — so the block is built around holding 4:58/km when it stops feeling free, which is a different session from the ones that got her to 3:44.

What the coach was told

Goal
Winter marathon
Race day
17 January 2027
Distance
42.2 km
Target
3:30:00
Runs per week
5
Weekly volume
~45 km
Longest run
24 km
Recent effort
42.2 km · 3:44:00
Threshold pace
4:45/km

The eight weeks before

Weekly kilometres the coach read before writing a single session — the runs it built on.

45
45
48
49
29
51
50
47

What the coach said, handing it over

Good news first: your May 3:44 marathon plus recent tempo/interval work put your threshold around 4:43/km — and 3:30 needs about 4:59/km, which is comfortably slower than threshold. That's not a stretch goal, it's a realistic one for where you already are. I've assumed you're continuing straight on from your current ~44km/week rather than needing a restart, so this plan opens near that level rather than undershooting it — tell me if you'd rather ease in more gently. I've built the full 14 weeks to race day (Jan 17), with the next 6 weeks and race week in full detail, the rest in outline (I'll sharpen those as we get closer). Structure: one quality session + long run + easy days each week, strength once a week on Friday (a free day, never the day before your long run), a proper 4-week rhythm (three weeks building, one easier), and marathon-pace work woven into the long runs from week 5 onward. Race week carries a real sharpener (3×1600 @ MP) and openers the day before — not just easy jogging — so you arrive sharp, not flat. Your easy pace lands around 5:45-6:00/km based on your recent HR/pace data — keep those truly conversational, that's where the aerobic base comes from.

The plan, week by week

Sixteen weeks is a lot to scroll. Every week is folded — open the ones you want, and week one is open already.

14 weeks · Peak week 14 · 64 km planned

Week 1from 12 Oct5 sessions37 km planned

Easing into the block

  • Wed 14
    Easy · 8 km @ 5:45-6:00/km · 40–55 min
    Easy conversational pace, settle back into the week.
  • Thu 15
    Easy · 7 km @ 5:45-6:00/km · 35–45 min
    Easy run, keep it relaxed.
  • Fri 16
    Strength
    Back squat 4 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 · moderate-heavy · Single-leg calf raise (straight knee) 3 × 8 · light-moderate · Single-leg calf raise (bent knee) 3 × 10 · light-moderate · Single-leg hip thrust 3 × 8 · moderate
  • Sat 17
    Easy · 6 km @ 5:45-6:00/km · 30–40 min
    Easy shakeout before the long run.
  • Sun 18
    Long · 16 km @ 5:45-6:00/km · 85–105 min
    Steady long run, conversational throughout.
Week 2from 19 Oct6 sessions47 km planned

Base building, reintroducing tempo work

  • Tue 20
    Tempo run · 8 km · 35–50 min
    Continuous tempo at threshold — comfortably hard, controlled.
  • Wed 21
    Easy · 8 km @ 5:45-6:00/km · 40–55 min
    Easy run.
  • Thu 22
    Easy · 6 km @ 5:45-6:00/km · 30–40 min
    Easy run.
  • Fri 23
    Strength
    Back squat 4 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 · moderate-heavy · Single-leg calf raise (straight knee) 3 × 8 · light-moderate · Single-leg calf raise (bent knee) 3 × 10 · light-moderate · Single-leg hip thrust 3 × 8 · moderate
  • Sat 24
    Easy · 7 km @ 5:45-6:00/km · 35–45 min
    Easy run.
  • Sun 25
    Long · 18 km @ 5:45-6:00/km · 95–115 min
    Steady long run.
Week 3from 26 Oct6 sessions50 km planned

First VO2-lite touch, building volume

  • Tue 27
    On/offs · 8 × (1 min / 1 min) · 35–45 min
    On/off intervals — short surges, floats not walks.
  • Wed 28
    Easy · 9 km @ 5:45-6:00/km · 45–60 min
    Easy run.
  • Thu 29
    Easy · 7 km @ 5:45-6:00/km · 35–45 min
    Easy run.
  • Fri 30
    Strength
    Back squat 4 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 · moderate-heavy · Single-leg calf raise (straight knee) 3 × 8 · light-moderate · Single-leg calf raise (bent knee) 3 × 10 · light-moderate · Single-leg hip thrust 3 × 8 · moderate
  • Sat 31
    Easy · 8 km @ 5:45-6:00/km · 40–55 min
    Easy run.
  • Sun 1
    Long · 19 km @ 5:45-6:00/km · 100–125 min
    Steady long run.
Week 4from 2 Nov6 sessions41 km planned

Deload — absorb the load, don't chase it

  • Tue 3
    Easy · 6 × (20s / 1 min) · 40–50 min
    Easy run with strides — legs stay sharp, no real stress.
  • Wed 4
    Easy · 8 km @ 5:45-6:00/km · 40–55 min
    Easy run.
  • Thu 5
    Easy · 6 km @ 5:45-6:00/km · 30–40 min
    Easy run.
  • Fri 6
    Strength
    Back squat 3 × 5 · moderate-heavy · Split squat 2 × 6 · moderate · Calf raise (both variations) 2 × 10 · bodyweight · Single-leg hip thrust 2 × 8 · light-moderate
  • Sat 7
    Easy · 6 km @ 5:45-6:00/km · 30–40 min
    Easy run.
  • Sun 8
    Long · 14 km @ 5:45-6:00/km · 75–90 min
    Shorter long run — recovery week.
Week 5from 9 Nov6 sessions52 km planned

Back to building, first marathon-pace touch

  • Tue 10
    Cruise intervals · 5 × (1.6 km) · 50–65 min
    Cruise intervals at threshold — repeatable, not heroic.
  • Wed 11
    Easy · 8 km @ 5:45-6:00/km · 40–55 min
    Easy run.
  • Thu 12
    Easy · 6 km @ 5:45-6:00/km · 30–40 min
    Easy run.
  • Fri 13
    Strength
    Back squat 4 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 · moderate-heavy · Single-leg calf raise (straight knee) 3 × 8 · light-moderate · Single-leg calf raise (bent knee) 3 × 10 · light-moderate · Single-leg hip thrust 3 × 8 · moderate
  • Sat 14
    Easy · 7 km @ 5:45-6:00/km · 35–45 min
    Easy run.
  • Sun 15
    Long · 20 km · 100–125 min
    Long run finishing at marathon effort — rehearses race pace late when tired.
Week 6from 16 Nov6 sessions56 km planned

Sharpening — over/under work, longer MP block

  • Tue 17
    Over/unders · 3 × (1 km / 1 km) · 45–60 min
    Over/unders — both halves are work, the under is not a jog.
  • Wed 18
    Easy · 9 km @ 5:45-6:00/km · 45–60 min
    Easy run.
  • Thu 19
    Easy · 7 km @ 5:45-6:00/km · 35–45 min
    Easy run.
  • Fri 20
    Strength
    Back squat 4 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 · moderate-heavy · Single-leg calf raise (straight knee) 3 × 8 · light-moderate · Single-leg calf raise (bent knee) 3 × 10 · light-moderate · Single-leg hip thrust 3 × 8 · moderate
  • Sat 21
    Easy · 8 km @ 5:45-6:00/km · 40–55 min
    Easy run.
  • Sun 22
    Long · 22 km · 110–135 min
    Long run with a solid marathon-pace block.
Week 7from 23 Nov6 sessions43 km planned

Deload

  • Tue 24
    Easy · 7 km @ 5:45-6:00/km · 35–45 min
    6×20s strides, otherwise easy.
  • Wed 25
    Easy · 8 km @ 5:45-6:00/km · 40–55 min
    Easy run.
  • Thu 26
    Easy · 6 km @ 5:45-6:00/km · 30–40 min
    Easy run.
  • Fri 27
    Strength
  • Sat 28
    Easy · 6 km @ 5:45-6:00/km · 30–40 min
    Easy run.
  • Sun 29
    Long · 16 km @ 5:45-6:00/km · 85–105 min
    Easy long run, recovery week.
Week 8from 30 Nov6 sessions57 km planned

Marathon-specific build

  • Tue 1
    Tempo ladder · 10 km @ varies · 50–65 min
    Descending ladder: 3km HMP, 2km T, 1km 10K pace.
  • Wed 2
    Easy · 8 km @ 5:45-6:00/km · 40–55 min
    Easy run.
  • Thu 3
    Easy · 7 km @ 5:45-6:00/km · 35–45 min
    Easy run.
  • Fri 4
    Strength
  • Sat 5
    Easy · 8 km @ 5:45-6:00/km · 40–55 min
    Easy run.
  • Sun 6
    Long · 24 km · 125–150 min
    Long run, 8km @ MP inside it.
Week 9from 7 Dec6 sessions61 km planned

Marathon-specific build

  • Tue 8
    Over/unders · 11 km · 55–70 min
    Over/unders at MP/10K pace.
  • Wed 9
    Easy · 9 km @ 5:45-6:00/km · 45–60 min
    Easy run.
  • Thu 10
    Easy · 7 km @ 5:45-6:00/km · 35–45 min
    Easy run.
  • Fri 11
    Strength
  • Sat 12
    Easy · 8 km @ 5:45-6:00/km · 40–55 min
    Easy run.
  • Sun 13
    Long · 26 km · 135–160 min
    Long run, 10km @ MP inside it.
Week 10from 14 Dec6 sessions64 km planned

Peak week

  • Tue 15
    Cruise intervals · 11 km · 55–70 min
    Cruise reps at threshold.
  • Wed 16
    Easy · 9 km @ 5:45-6:00/km · 45–60 min
    Easy run.
  • Thu 17
    Easy · 7 km @ 5:45-6:00/km · 35–45 min
    Easy run.
  • Fri 18
    Strength
  • Sat 19
    Easy · 8 km @ 5:45-6:00/km · 40–55 min
    Easy run.
  • Sun 20
    Long · 29 km · 150–180 min
    Peak long run, 12km @ MP inside it.
Week 11from 21 Dec6 sessions45 km planned

Deload after peak week

  • Tue 22
    Easy · 7 km @ 5:45-6:00/km · 35–45 min
    Easy run with strides.
  • Wed 23
    Easy · 8 km @ 5:45-6:00/km · 40–55 min
    Easy run.
  • Thu 24
    Easy · 6 km @ 5:45-6:00/km · 30–40 min
    Easy run.
  • Fri 25
    Strength
  • Sat 26
    Easy · 6 km @ 5:45-6:00/km · 30–40 min
    Easy run.
  • Sun 27
    Long · 18 km @ 5:45-6:00/km · 95–115 min
    Easy long run, recovery week.
Week 12from 28 Dec6 sessions55 km planned

Final specific work before taper

  • Tue 29
    Over/unders · 10 km · 50–65 min
    Over/unders, last real quality push.
  • Wed 30
    Easy · 8 km @ 5:45-6:00/km · 40–55 min
    Easy run.
  • Thu 31
    Easy · 6 km @ 5:45-6:00/km · 30–40 min
    Easy run.
  • Fri 1
    Strength
  • Sat 2
    Easy · 7 km @ 5:45-6:00/km · 35–45 min
    Easy run.
  • Sun 3
    Long · 24 km · 125–150 min
    Long run, 10km @ MP inside it — last big long run.
Week 13from 4 Jan6 sessions41 km planned

Taper begins

  • Tue 5
    Tempo · 7 km · 35–45 min
    Short MP touch, volume way down.
  • Wed 6
    Easy · 7 km @ 5:45-6:00/km · 35–45 min
    Easy run.
  • Thu 7
    Easy · 5 km @ 5:45-6:00/km · 25–35 min
    Easy run.
  • Fri 8
    Strength
  • Sat 9
    Easy · 6 km @ 5:45-6:00/km · 30–40 min
    Easy run.
  • Sun 10
    Long · 16 km · 80–100 min
    Shorter long run, 5km @ MP inside it — legs feel light.
Week 14from 11 Jan6 sessions64 km planned

Race week

  • Tue 12
    Easy · 6 km @ 5:45-6:00/km · 30–40 min
    Easy shakeout, keep it light.
  • Wed 13
    Cruise intervals · 3 × (1.6 km) · 35–45 min
    Sharpener — same shape you've run all block, much less work. You should finish feeling like you could do it again.
  • Thu 14
    Easy · 5 km @ 5:45-6:00/km · 25–35 min
    Easy, short.
  • Fri 15
    Rest
    Full rest — legs stay fresh.
  • Sat 16
    Easy · 5 × (25s / 90s) · 20–30 min
    Opener — easy jog with a few race-pace strides to wake the legs.
  • Sun 17
    Race day · 42.2 km @ 4:55-5:05/km · 190–230 min
    Race day — 3:30 goal, even pacing, don't bank time early.
Other plans
Marathon under 3:00 →Marathon in 3:45 →Marathon in 4:00 →First marathon, 4:30 →5K under 20:00 →5K in 22:00 →5K under 25:00 →5K in 30:00 →10K under 40:00 →10K under 42:00 →10K in 45:00 →10K in 50:00 →10K in 55:00 →Half under 1:30 →Half in 1:45 →Half in 2:00 →Half in 2:10 →Half in 2:15 →First half, 2:30 →First trail, 25K →Trail marathon, 42K →50K trail →

Yours would look different

Tuin writes every plan from the runs it can actually see and the goal you set — then keeps rewriting it as your weeks happen. The whole of it is free for 7 days.

Start your free week →
Marathon training plan for 3:30 · Tuin