To run the marathon in 3 hours 30 minutes, you need to maintain a pace of a little over 12km/h (5 min per km).
In order to follow this training programme, you must be able to run the half-marathon in 1 hr 35 mins or less than 3 hrs 40 mins for the marathon.
As you run several times a week throughout the year, this programme only takes 9 weeks. It breaks down into 2 cycles separated by a light training week.
You will train on Tuesday, Wednesday, Thursday, Saturday and Sunday, preferably.
Your speed for sessions at a specific pace will be 12.4 km/h (4 mins 50 secs per kilometre), i.e. a little faster than the pace you will have to maintain during the race (4 min 58 sec).
The marathon training is demanding. Maintain your healthy lifestyle (sleep, nutrition, hydration) to prevent any issues. Remember to change into some dry clothing at the end of each training session to avoid catching cold.
If you are concerned that your shoes might not last until the marathon, replace them now. You will break them in during the recovery week. It is risky to make such an important change within one month of the marathon.
The training workload drops significantly this week so that you can recover from the effort made during the previous weeks.
While sticking to 4 training sessions per week, the sessions are shorter and less intense.
If needed (fatigue, physical issue, etc.) don't hesitate to skip a session.
We immediately start again with a very heavy training schedule, so this is not the time to get into any bad habits: sleep, a healthy lifestyle, diet and hydration are still of utmost importance.
With the objective 4 weeks away, this is the toughest week of the programme. Stick as close as you can to the paces, do not go too quickly and don't overdo it; the following week is still quite intense!
Even if the training intensity drops a little, this week will still be challenging. Hang in there, this is the final week of intense training.
With the marathon 2 weeks away, it is time to lighten the training schedule to be fully rested at the start. We will stick to 3 sessions this week, without exceeding an hour of running.
The workload drops so that you feel fresh for the start of the race. The programme includes just too short running sessions, which is just enough to stretch the legs.