Sub-3, Sub-3:30 and Sub-4 Marathon Plans
What changes between goal-time plans: volume, sessions and pace.
- Written by
- YourMarathonPace
- Published
- 9 November 2026
This guide is general information, not medical or coaching advice. It has not yet been reviewed by a qualified coach. Speak to a doctor before starting a new training programme, especially if you have a health condition or injury.
Weekly volume by goal
Faster goals usually take more weekly running, but plans vary a lot and your own history matters more than any table. Treat the published plans as a range, not a rule. Build up gradually, not straight to the volume of a faster plan.
Key sessions
Most goal-time plans use three kinds of sessions: a long run, a sustained run at or near marathon pace, and a threshold or interval session. The rest is easy running. Faster goals add more quality, but most of the running is still easy.
Goal-pace work
Practise your exact goal pace in training so it feels familiar. Our goal pages give a strict pace that finishes just under each target, plus split times. Don't round them up.
Choosing a realistic goal
Base your goal on a recent race. The marathon predictor gives an estimate from a 5K, 10K or half marathon. Predictions assume you've trained properly for the marathon distance and tend to be too optimistic for runners with low mileage.
Sources
- Athletic records and human endurance — American Scientist (Riegel, 1981)
- What is best practice for training intensity and duration distribution in endurance athletes? — International Journal of Sports Physiology and Performance (Seiler, 2010)
This guide is general information, not medical or coaching advice. It has not yet been reviewed by a qualified coach. Speak to a doctor before starting a new training programme, especially if you have a health condition or injury.