Sample plan

Marathon training plan for sub-3:00

Pau is eight minutes from a two.

Pau is 35 and has run for eleven years: six days a week, around 70 km, a 30 km long run, and a 3:06 marathon in the spring. Sixteen weeks to find the eight minutes that make it a two.

Built by Tuin on 9 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 Catalan — 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

Pau is the only runner on this page whose plan could plausibly have been more of the same and still worked — seventy kilometres over six days is already a serious week. The coach did not take that option: at 3:06 the eight minutes are almost never found in extra volume, they are found in how much of the race can be run at goal pace, so the long runs change shape rather than length.

What the coach was told

Goal
Winter marathon
Race day
31 January 2027
Distance
42.2 km
Target
2:58:00
Runs per week
6
Weekly volume
~70 km
Longest run
30 km
Recent effort
42.2 km · 3:06:00
Threshold pace
4:02/km

The eight weeks before

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

69
69
74
75
52
76
76
77

What the coach said, handing it over

Great, here's your full plan leading to the winter marathon (31/1), in Cruise mode: the most conservative approach that still gets you under 3 hours.

Here are the assumptions I've made — let me know if I need to adjust: - I'm calculating your threshold from your 3:06 marathon (average pace 4:24/km) at around 4:12/km. Your target pace for 2:58:00 is 4:13/km — practically the same as your current threshold, so the goal is demanding but realistic if your fitness holds and improves slightly. - I'm keeping the six days you already run (Mon–Thu, Sat–Sun) with the long run on Sunday and Friday off from running for strength work (you have 1 strength session/week scheduled). - Cruise means one quality session per week and an easy week every 4th week; volume builds gradually from your current ~66–70 km up to a peak of around 80 km, and the long run reaches 30–32 km with marathon-pace segments starting in week 9. - The first 6 weeks and race week (26 January–1 February) come with all the details (repeats, paces); the rest comes as a framework (same days, distances and paces) and I'll detail them as we get closer. - Race week includes a threshold session Wednesday 27/1 (3x1600 at marathon pace, reduced volume) and strides Friday 29/1 — never a full easy week, because that's what leaves your legs flat on race day.

If your actual threshold is different (for example if you have a more recent result than April), just let me know and I'll adjust all the paces.

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.

16 weeks · Peak week 9 · 81 km planned

Week 1from 12 Oct4 sessions40 km planned

Easy run, current base

  • Thu 15
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run, conversational pace.
  • Fri 16
    Strength
    Back squat 4 × 5 · heavy · Single-leg deadlift 3 × 6 per side · moderate-heavy · Calf raise (straight knee) 3 × 10 per side · bodyweight+ · Calf raise (bent knee) 3 × 10 per side · bodyweight+ · Single-leg glute bridge 3 × 8 per side · bodyweight+
  • Sat 17
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Sun 18
    Long · 20 km @ 4:55-5:15/km · 90–110 min
    Long easy run, no hard effort after last Saturday's.
Week 2from 19 Oct7 sessions75 km planned

Base, first quality session of the block

  • Mon 19
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Tue 20
    Tempo run · 9 km · 35–45 min
    Continuous tempo at threshold.
  • Wed 21
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Thu 22
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Fri 23
    Strength
    Back squat 4 × 5 · heavy · Bulgarian split squat 3 × 6 per side · moderate-heavy · Calf raise (straight knee) 3 × 10 per side · bodyweight+ · Calf raise (bent knee) 3 × 10 per side · bodyweight+ · Single-leg glute bridge 3 × 8 per side · bodyweight+
  • Sat 24
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Sun 25
    Long · 26 km @ 4:55-5:15/km · 120–145 min
    Long run, comfortable pace.
Week 3from 26 Oct7 sessions77 km planned

Base, short repeats

  • Mon 26
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Tue 27
    Cruise intervals · 3 × 1.6 km · 40–50 min
    Cruise intervals at threshold.
  • Wed 28
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Thu 29
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Fri 30
    Strength
    Back squat 4 × 5 · heavy · Romanian deadlift 3 × 6 · heavy · Calf raise (straight knee) 3 × 12 per side · bodyweight+ · Calf raise (bent knee) 3 × 12 per side · bodyweight+ · Single-leg glute bridge 3 × 10 per side · bodyweight+
  • Sat 31
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Sun 1
    Long · 28 km @ 4:55-5:15/km · 130–155 min
    Long run, comfortable pace.
Week 4from 2 Nov7 sessions44 km planned

Recovery week

  • Mon 2
    Easy · 8 km @ 4:55-5:15/km · 35–45 min
    Easy short run.
  • Tue 3
    Easy · 4 × 100 m · 5–10 min
    Easy run with 4x20s at brisk pace.
  • Wed 4
    Rest
    Complete rest, let your body absorb the block.
  • Thu 5
    Easy · 8 km @ 4:55-5:15/km · 35–45 min
    Easy run.
  • Fri 6
    Strength
    Back squat 3 × 5 · moderate · Calf raise (straight knee) 2 × 10 per side · bodyweight+ · Single-leg glute bridge 2 × 8 per side · bodyweight+
  • Sat 7
    Easy · 8 km @ 4:55-5:15/km · 35–45 min
    Easy run.
  • Sun 8
    Long · 20 km @ 5:00-5:15/km · 90–115 min
    Short easy long run recovery.
Week 5from 9 Nov7 sessions78 km planned

Block resumption, progressive

  • Mon 9
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Tue 10
    Progressive run · 9 km · 35–50 min
    Progressive: easy building to threshold.
  • Wed 11
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Thu 12
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Fri 13
    Strength
    Back squat 4 × 5 · heavy · Bulgarian split squat 3 × 6 per side · moderate-heavy · Calf raise (straight knee) 3 × 12 per side · bodyweight+ · Calf raise (bent knee) 3 × 12 per side · bodyweight+ · Single-leg glute bridge 3 × 10 per side · bodyweight+
  • Sat 14
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Sun 15
    Long · 29 km @ 4:55-5:15/km · 135–160 min
    Long run, comfortable pace.
Week 6from 16 Nov7 sessions79 km planned

First easy VO2 session (on/off)

  • Mon 16
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Tue 17
    On/offs · 10 × (1 min / 1 min) · 35–45 min
    On/off: alternate fast and floating.
  • Wed 18
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Thu 19
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Fri 20
    Strength
    Back squat 3 × 5 · heavy · Pogo jumps 3 × 20s · bodyweight · Calf raise (straight knee) 3 × 10 per side · bodyweight+ · Calf raise (bent knee) 3 × 10 per side · bodyweight+
  • Sat 21
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Sun 22
    Long · 30 km @ 4:55-5:15/km · 140–165 min
    Long run, comfortable pace.
Week 7from 23 Nov7 sessions80 km planned

Block continuation, ladder.

  • Mon 23
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Tue 24
    Tempo ladder · 9 km · 45–60 min
    Descending ladder 3-2-1 km at increasing pace.
  • Wed 25
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Thu 26
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Fri 27
    Strength
    Back squat 3 × 5 · heavy · Pogo jumps 3 × 20s · bodyweight · Calf raise (both variations) 3 × 10 per side · bodyweight+
  • Sat 28
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Sun 29
    Long · 31 km @ 4:55-5:15/km · 140–175 min
    Long run.
Week 8from 30 Nov7 sessions54 km planned

Deload week.

  • Mon 30
    Easy · 8 km @ 4:55-5:15/km · 35–45 min
    Easy and short run.
  • Tue 1
    Easy · 8 km @ 4:55-5:15/km · 35–45 min
    Easy run.
  • Wed 2
    Rest
    Complete rest.
  • Thu 3
    Easy · 8 km @ 4:55-5:15/km · 35–45 min
    Easy run.
  • Fri 4
    Strength
    Back squat 3 × 5 · moderate · Calf raise (both variations) 2 × 10 per side · bodyweight+
  • Sat 5
    Easy · 8 km @ 4:55-5:15/km · 35–45 min
    Easy run.
  • Sun 6
    Long · 22 km @ 5:00-5:15/km · 100–125 min
    Long deload run.
Week 9from 7 Dec7 sessions81 km planned

Specific phase, first block at marathon pace.

  • Mon 7
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Tue 8
    Tempo · 10 km · 50–65 min
    Over/under: alternate marathon pace and 10K pace.
  • Wed 9
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Thu 10
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Fri 11
    Strength
  • Sat 12
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Sun 13
    Long · 31 km @ 4:13-4:55/km · 130–155 min
    Long run with 16 km at marathon pace (4:13/km) at the end.
Week 10from 14 Dec7 sessions81 km planned

Specific phase.

  • Mon 14
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Tue 15
    Tempo · 9 km · 45–60 min
    Threshold cruise.
  • Wed 16
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Thu 17
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Fri 18
    Strength
  • Sat 19
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Sun 20
    Long · 32 km @ 4:13-4:55/km · 130–160 min
    Long run with 18 km at marathon pace.
Week 11from 21 Dec7 sessions81 km planned

Specific phase, peak volume.

  • Mon 21
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Tue 22
    Tempo · 9 km · 45–60 min
    Fartlek by feel at 5K pace.
  • Wed 23
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Thu 24
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Fri 25
    Strength
  • Sat 26
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Sun 27
    Long · 32 km @ 4:13-4:55/km · 130–160 min
    Long run with 19 km at marathon pace.
Week 12from 28 Dec7 sessions56 km planned

Deload week

  • Mon 28
    Easy · 8 km @ 4:55-5:15/km · 35–45 min
    Short easy run.
  • Tue 29
    Easy · 8 km @ 4:55-5:15/km · 35–45 min
    Easy run.
  • Wed 30
    Rest
    Rest day.
  • Thu 31
    Easy · 8 km @ 4:55-5:15/km · 35–45 min
    Easy run.
  • Fri 1
    Strength
  • Sat 2
    Easy · 8 km @ 4:55-5:15/km · 35–45 min
    Easy run.
  • Sun 3
    Long · 24 km @ 4:13-5:00/km · 100–120 min
    Long run with 10 km at marathon pace.
Week 13from 4 Jan7 sessions78 km planned

Last specific block before taper

  • Mon 4
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Tue 5
    Tempo · 9 km · 45–60 min
    Continuous tempo at threshold.
  • Wed 6
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Thu 7
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Fri 8
    Strength
  • Sat 9
    Easy · 10 km @ 4:55-5:10/km · 45–55 min
    Easy run.
  • Sun 10
    Long · 29 km @ 4:13-4:55/km · 120–145 min
    Long run with 16 km at marathon pace.
Week 14from 11 Jan7 sessions68 km planned

Taper begins

  • Mon 11
    Easy · 9 km @ 4:55-5:10/km · 40–50 min
    Easy run.
  • Tue 12
    Tempo · 8 km · 40–50 min
    Cruise intervals, reduced volume.
  • Wed 13
    Easy · 9 km @ 4:55-5:10/km · 40–50 min
    Easy run.
  • Thu 14
    Easy · 8 km @ 4:55-5:10/km · 35–45 min
    Easy run.
  • Fri 15
    Strength
  • Sat 16
    Easy · 8 km @ 4:55-5:10/km · 35–45 min
    Easy run.
  • Sun 17
    Long · 26 km @ 4:13-4:55/km · 105–130 min
    Long run with 13 km at marathon pace.
Week 15from 18 Jan7 sessions50 km planned

Taper

  • Mon 18
    Easy · 8 km @ 4:55-5:15/km · 35–45 min
    Short easy run.
  • Tue 19
    Tempo · 6 km · 30–40 min
    3x1200 at marathon pace, very reduced volume.
  • Wed 20
    Easy · 6 km @ 4:55-5:15/km · 25–35 min
    Easy run.
  • Thu 21
    Easy · 6 km @ 4:55-5:15/km · 25–35 min
    Easy run.
  • Fri 22
    Strength
  • Sat 23
    Easy · 6 km @ 4:55-5:15/km · 25–35 min
    Easy run.
  • Sun 24
    Long · 18 km @ 4:13-5:00/km · 75–90 min
    Short long run with 8 km at marathon pace.
Week 16from 25 Jan7 sessions78 km planned

Race week

  • Mon 25
    Easy · 8 km @ 4:55-5:10/km · 35–45 min
    Easy run, legs feeling fresh.
  • Tue 26
    Easy · 6 km @ 4:55-5:10/km · 25–35 min
    Easy and short run.
  • Wed 27
    Cruise intervals · 3 × 1.6 km · 40–50 min
    Sharpener: 3x1600 at marathon pace, very reduced volume compared to the block — you should finish feeling like you could do another.
  • Thu 28
    Easy · 6 km @ 4:55-5:15/km · 25–35 min
    Easy and short run.
  • Fri 29
    Easy · 4 × 150 m · 35–50 min
    Openers: easy run with 4x25s at marathon pace.
  • Sat 30
    Rest
    Complete rest, prepare kit and race breakfast.
  • Sun 31
    Race day · 42.2 km @ 4:13/km · 160–195 min
    Winter marathon — target 2:58:00, average pace 4:13/km, controlled start.
Other plans
Marathon in 3:30 →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.

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Marathon training plan for sub-3:00 · Tuin