To run the marathon in 3h00min, you need to maintain a pace of 14km/h (4min15 per km).
In order to follow this training programme, you must be able to run the half-marathon in 1h24min or have already run a marathon in under 3h10min.
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 should preferably rest on Mondays and Fridays.
Once you have finished the marathon, whatever the result, you need to take care of your recovery.
You will take a dozen sport-free days of recovery, before gradually starting to run again.
Your speed for sessions at a specific pace will be 14.5 km/h (4min08s per kilometre), i.e. a little faster than the pace you will have to maintain during the race.
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 3 short running sessions, which is just enough to stretch the legs.