MARATHON SUB 3:30 — 16-WEEK PLAN.
A 3:30 marathon means ~4:58 min/km over 42.2 km — only possible with precise tempo training, honest block logic and a taper that works. 16 weeks of structured preparation with polarised 80/20. Your plan adapts to your threshold pace and to missed sessions.
Summitflow Pace for Running · Marathon · Sub 3:30
Polarised 80/20
80 % of your marathon preparation is run in Z1/Z2. The slow runs make you faster — against every gut instinct.
Threshold pace training
Tempo runs at threshold pace make up the hard 20 %. Precise targets instead of running by feel.
Long runs
Progression runs, marathon-pace runs and long runs — structured by phase, not "30 km every week".
4-week blocks
Build → Build → Peak → Recovery. Every block has its own volume and intensity target — no plateau trap.
Recovery as a must
Marathon preparation often fails because of missing recovery, not too few kilometres. Structured rest days built in.
Race-day taper
Taper 14 days before race day — volume down 41–60 %, intensity stays. You reach the start line fresh and sharp.
Grounded in sports science
Polarised 80/20
80% of your training in low zones (Z1/Z2), 20% in high zones (Z4/Z5+). The most effective approach to endurance performance — backed by Seiler (2010) and Stöggl & Sperlich (2014).
Block periodisation
4-week blocks: Build → Build → Peak → Recovery. A systematic increase in load all the way to race day, through the Base, Build, Peak and Taper phases.
Individual zones
Training zones calculated with Coggan Classic (Z1–Z7) from your FTP, HRmax and threshold pace. No guesswork — precise targets for every session.
Simple pricing
No hidden costs. Cancel any time.
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
Available in your browser, on iOS and Android — one subscription, every platform.
