Advanced Marathon Training Plan: 16 Weeks for Sub-3 Runners
A 16-week advanced marathon plan for 2:45 to 3:15 runners: six runs a week, peak 86 km, 34 km long runs with up to 16 km at marathon pace. Free.
An advanced marathon plan runs 16 weeks at six runs a week, peaks at about 86 km, and builds to 34 km long runs with up to 16 km at marathon pace. It fits runners whose races predict a 2:45 to 3:15 marathon: roughly a 17:15 to 20:30 5k, or a half marathon between about 1:19 and 1:34. Sub-3, 4:16 per km, sits in the middle.
The 16 weeks
Sample plan · Advanced marathon
16 weeks, 6 runs a week, peak 86 km, longest run 34 km. Built for a recent 5k of 18:00 (VDOT 56.3). 81 % of the running is easy.
| Week | Km | Key sessions | Long run |
|---|---|---|---|
| 1 Base | 52 | Easy running only | 23 km long run |
| 2 Base | 56 | Easy running only | 26 km long run + strides |
| 3 Base | 60 | Easy running only | 27 km long run |
| 4 Base, recovery | 48 | Progression run: 13 min M · 13 min T | 21 km long run |
| 5 Base | 64 | Cruise intervals: 3 × 1.6 km T (1 min jog) | 29 km long run |
| 6 Base | 71 | Tempo run: 20 min T | 33 km long run + strides |
| 7 Build | 74 | Cruise intervals: 4 × 1.6 km T (1 min jog); Long intervals: 4 × 3 min I (3 min jog) | 33 km long run |
| 8 Build, recovery | 58 | Broken tempo: 2 × 9 min T (2 min jog); 30/15 sets: 2 × (13 × 30 s I / 15 s jog), 3 min between sets | 26 km long run |
| 9 Build | 81 | Tempo run: 25 min T; Hill repeats: 9 × 75 s I (2 min jog) | 34 km long run |
| 10 Build | 85 | Progression run: 29 min M · 29 min T; 5k time trial | 34 km progressive long run |
| 11 Peak | 86 | Marathon-pace run: 9 km M; Cruise intervals: 4 × 1.6 km T (1 min jog) | 34 km long run with marathon-pace finish |
| 12 Peak, recovery | 64 | Marathon-pace alternations: 7 × 1 km M (1000 m jog); Broken tempo: 2 × 9 min T (2 min jog) | 29 km long run |
| 13 Peak | 85 | Marathon plus threshold combo: 4 km M · 1 km T · 4 km M · 1 km T; Tempo run: 25 min T | 34 km long run with marathon-pace finish |
| 14 Peak | 85 | Marathon-pace run: 11 km M; Progression run: 29 min M · 29 min T | 34 km long run with marathon-pace finish |
| 15 Taper | 56 | Marathon-pace alternations: 7 × 1 km M (1000 m jog) | 24 km dress rehearsal |
| 16 Taper | 39 + race | Sharpener: 3 × 1.6 km M (1 min jog); race day | None, race week |
- Base, weeks 1 to 6. From 52 to 71 km. Long runs already reach 29 and 33 km. Quality is threshold only: a progression run, cruise intervals, a 20-minute tempo.
- Build, weeks 7 to 10. 74 to 85 km. Two quality days: threshold plus short VO2max work (4 × 3 minutes, 30/15 sets, 9 hill repeats of 75 seconds). Week 10 ends with a 34 km progressive long run, the last 11 km at marathon pace, and a 5k time trial.
- Peak, weeks 11 to 14. Three weeks at 85 km around a recovery week. Marathon-pace runs of 9 and 11 km mid-week, 7 × 1 km alternations, and the combination session below. Long runs of 34 km finish with 8, 10, then 16 km at marathon pace.
- Taper, weeks 15 and 16. A 24 km dress rehearsal with 10 km at marathon pace, then race week at 45 % of peak volume.
Who counts as advanced
The plan reads a recent race with Jack Daniels' VDOT, a single number that sets every training pace, and predicts your marathon from it. Advanced means a predicted 2:45 to 3:15, roughly VDOT 49 to 59. Breaking three hours takes VDOT 53.5. The sample runner has an 18:00 5k, VDOT 56.3, which predicts 2:52.
| Marathon finish | Race pace | Easy | Threshold | Interval |
|---|---|---|---|---|
| 2:45 | 3:55 | 4:16–5:07 | 3:42 | 3:24 |
| 3:00 | 4:16 | 4:38–5:33 | 4:01 | 3:41 |
| 3:15 | 4:37 | 5:00–5:59 | 4:21 | 3:59 |
At this level the paces sit close together. Threshold is only 12 to 17 seconds per km faster than marathon pace, so the plan labels every session by pace, not by feel.
The session that decides sub-3
For an advanced runner the aerobic base is already there. What separates 2:58 from 3:08 is holding marathon pace when it stops feeling easy. The plan loads that in two places.
The marathon plus threshold combination in week 13: 4 km at marathon pace, 1 km at threshold, 3 minutes easy, then the same again. The threshold kilometre raises lactate. The marathon-pace kilometres that follow teach you to run on top of it without slowing down. It appears only in advanced and sub-elite plans, because it needs a solid threshold base to be useful rather than exhausting.
The 16 km marathon-pace finish two weeks out. 18 km easy, then 16 at goal pace. Jones (2024) calls this durability: how well your pace survives accumulated fatigue, the factor that often separates runners with the same VO2max. No other session tells you more about race day.
Around those two, the plan keeps the structure that lets you absorb them:
- 81 % easy. Haugen (2022) found world-class marathoners do at least 80 % of their running at low intensity. It holds at every level.
- A recovery week every fourth week, at about 75 % of the loading week.
- A two-week taper. Bosquet's meta-analysis: volume cut by 41 to 60 %, intensity kept.
Your plan, from your race
The marathon training plan generator rebuilds all of this from your recent race, your weeks, your running days and your long-run day. Enter a goal like 2:59 and it sits next to what your race predicts, with the gap in percent. The plan trains you at today's fitness and moves when the week-10 time trial says you have improved. Free, no email, PDF included.
FAQ
How many kilometres a week for a sub-3 marathon? This plan peaks at 85 km on six days, about 53 miles. That is the top of Pfitzinger's up-to-55-mile schedule in Advanced Marathoning. Faster runners in the sub-elite plan go to 120 km.
How long should the longest run be for a sub-3 marathon? 34 km, reached in week 9 and repeated through the peak. The plan caps the marathon long run at 34 km or three hours.
Can I run an advanced marathon plan on five days? Yes. On five days the peak caps at 90 km by run length, so the tier's 85 km still fits, with longer mid-week runs.
My 5k says sub-3, my last marathon was 3:15. Which do I trust? Use the more recent one. If both are recent, the marathon is the more specific test, so train from it. The gap tells you durability is your limiter, and the week-10 time trial moves your paces up once it closes.
Only need your training paces? Enter a recent race:
VDOT
49.8
Daniels 러닝 피트니스 점수
| 존 | 범위 | 무엇을 단련하는가 |
|---|---|---|
| E | 쉬움 / 롱런 4:54–5:53 /km | 유산소 기초, 모세혈관, 지방 대사; 주간 볼륨의 대부분. RPE 3–4, 대화 가능. |
| M | 마라톤 4:26–4:51 /km | 마라톤 특화 지구력과 경제성. RPE 5–6, 꾸준함. |
| T | 역치 4:16–4:28 /km | 젖산 역치; 편안하게 힘든 템포와 크루즈 인터벌. RPE 7, 약 1시간 레이스 강도. |
| I | 인터벌 3:51–4:01 /km | VO₂max; 3–5분 강한 반복. RPE 9, 힘듦. |
| R | 리피티션 3:19–3:42 /km | 스피드, 경제성, 러닝 파워; 충분한 회복과 함께하는 짧고 빠른 반복. RPE 9–10, 빠르고 통제됨. |
E · 쉬움 / 롱런. 유산소 기초, 모세혈관, 지방 대사; 주간 볼륨의 대부분. RPE 3–4, 대화 가능.
M · 마라톤. 마라톤 특화 지구력과 경제성. RPE 5–6, 꾸준함.
T · 역치. 젖산 역치; 편안하게 힘든 템포와 크루즈 인터벌. RPE 7, 약 1시간 레이스 강도.
I · 인터벌. VO₂max; 3–5분 강한 반복. RPE 9, 힘듦.
R · 리피티션. 스피드, 경제성, 러닝 파워; 충분한 회복과 함께하는 짧고 빠른 반복. RPE 9–10, 빠르고 통제됨.
- 당신의 VDOT 49.8은 현재 러닝 체력을 담아낸 단일 수치입니다(러닝 경제성을 반영해 조정한 'VO₂max'). 모든 훈련 페이스가 여기서 도출됩니다.
- VDOT는 최근의 강도 높은 레이스나 타임 트라이얼 하나에서 나옵니다. 전력을 다해 레이스한 결과를 사용하세요. 이상적으로는 5 km 이상이며, 하프 마라톤이나 10 km가 가장 안정적인 추정치를 줍니다.
- 단위 토글을 전환하면 마일당 페이스로 볼 수 있습니다. 체력이 향상되면 다시 레이스하세요. VDOT와 모든 페이스가 갱신됩니다.
- 이것은 다니얼스의 개별 훈련 페이스(E, M, T, I, R)이며 연속된 존이 아닙니다. 각 페이스를 특정 목적에 맞춰 달립니다. 더 힘든 페이스(T, I, R) 사이의 간격은 오류가 아니라 의도된 것입니다.
당신의 개인 맞춤 결과가 담긴 PDF와, 언제든 다시 열 수 있는 QR 코드.
Race report: Berlin Marathon 2026 results, the winners, the course record and the numbers.
More in this series: the beginner, intermediate and sub-elite marathon plans, and the advanced half marathon plan.
Sources
- Haugen et al. 2022, training of world-class distance runners
- Jones 2024, physiological resilience
- Bosquet et al. 2007, tapering meta-analysis
- Maunder et al. 2021, durability in endurance athletes
Cover image: TrainingZones.