Sub-3:30 marathon training plan

By Eli Fayerman, running coach and founder of Running Schedule · Updated October 13, 2026

This free 18-week plan takes a runner from about 31 miles a week to a marathon under three and a half hours. It builds for nine weeks, holds a peak block for six, then tapers for three. Every week and every session is below.

For runners with a recent 10K around 46:00 who want to break 3:30 in the marathon.

Built for a runner who already runs about 31 mi a week on 5 days and has been running for 5 years. The plan follows principles from published training research, and its numbers are benchmarked against widely used published plans.

Your race date, your running days, and a plan that adjusts when you miss a run. Create my plan

How long is the plan?

The plan runs 18 weeks, race week included. Week 1 is base running. Weeks 2 to 9 build your mileage, with easier weeks in weeks 4 and 8. Weeks 10 to 15 are the peak block, and the last three weeks taper so you reach the start line fresh.

How many miles a week?

It starts at about 31 miles a week and adds 3 to 5 miles a week. After each easier week, the build picks up where it left off. Mileage first reaches 55 miles in week 9, then moves between 49 and 55 through week 15.

What is the longest run?

The longest run is 19 miles, first in week 11. Long runs in weeks 12 to 15 finish with a stretch at goal pace, 8:01 per mile, building to 8.7 miles at that pace. The rest, including the taper weeks, are at easy pace.

What if I miss a run?

A missed run is not made up later. Doubling up to catch up is the sudden jump in mileage the plan is built to avoid. In the plan you create, the schedule re-plans from the runs you actually did and tells you why in one sentence.

The schedule, week by week

Distances in mi · km

This is the full plan for the runner described above. Yours is built from your own race date, running days and current mileage, and it changes as you train.

Weekly volume

A 18-week plan: Base weeks 1, Build weeks 2 to 9, Peak weeks 10 to 15, Taper weeks 16 to 18. The biggest week is week 9, 55 mi.

Base wk 1Build wk 2–9Peak wk 10–15Taper wk 16–18 Cutback week Race (26 mi)
Weekly volume as a list
Week 1Base31 mi
Week 2Build34 mi
Week 3Build37 mi
Week 4Build, cutback34 mi
Week 5Build41 mi
Week 6Build45 mi
Week 7Build50 mi
Week 8Build, cutback45 mi
Week 9Build55 mi
Week 10Peak49 mi
Week 11Peak55 mi
Week 12Peak49 mi
Week 13Peak55 mi
Week 14Peak49 mi
Week 15Peak55 mi
Week 16Taper43 mi
Week 17Taper33 mi
Week 18Taper16 mi

Week 1

Base 31 mi long run 11 mi

Easy days marked with strides end with six 20-second pick-ups. They keep your legs used to speed before threshold work starts.

  1. Tue easy 5.3 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~49 min
  2. Wed easy 5.3 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~49 min
  3. Thu easy 5.3 mi at easy pace, conversational the whole way. ~51 min
  4. Fri easy 4.7 mi at easy pace, conversational the whole way. ~45 min
  5. Sun long 11 mi all at easy pace. ~1 h 41

Week 2

Build 34 mi long run 12 mi
  1. Tue easy 5.3 mi at easy pace, conversational the whole way. ~51 min
  2. Wed 6.2 mi with 6 x 0.5 mi at 6:59/mi and jog recoveries. ~52 min
  3. Thu easy 5.3 mi at easy pace, conversational the whole way. ~51 min
  4. Fri easy 5.6 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~52 min
  5. Sun long 12 mi all at easy pace. ~1 h 53

Week 3

Build 37 mi long run 13 mi
  1. Tue easy 5.3 mi at easy pace, conversational the whole way. ~51 min
  2. Wed 6.2 mi with 3 x 1.2 mi at 7:45/mi as cruise intervals. ~53 min
  3. Thu medium-long 7.8 mi at easy pace, building up toward 80% of Sunday's long run. ~1 h 14
  4. Fri easy 5 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~46 min
  5. Sun long 13 mi all at easy pace. ~2 h 05

Week 4

Build Cutback 34 mi long run 9.9 mi

Cutback week: volume drops so the weeks of work before it can settle.

  1. Tue easy 5.3 mi at easy pace, conversational the whole way. ~51 min
  2. Wed 5.3 mi with 5 x 0.5 mi at 6:59/mi and jog recoveries. ~44 min
  3. Thu medium-long 7.8 mi at easy pace, building up toward 80% of Sunday's long run. ~1 h 14
  4. Fri easy 5.3 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~49 min
  5. Sun long 9.9 mi all at easy pace. ~1 h 35

Week 5

Build 41 mi long run 14 mi
  1. Tue easy 5.6 mi at easy pace, conversational the whole way. ~53 min
  2. Wed 6.5 mi with 3 x 1.4 mi at 7:45/mi as cruise intervals. ~55 min
  3. Thu medium-long 9 mi at easy pace, building up toward 80% of Sunday's long run. ~1 h 26
  4. Fri easy 5.6 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~52 min
  5. Sun long 14 mi all at easy pace. ~2 h 17

Week 6

Build 45 mi long run 16 mi
  1. Tue easy 6.5 mi at easy pace, conversational the whole way. ~1 h 02
  2. Wed 6.8 mi with 7 x 0.5 mi at 6:59/mi and jog recoveries. ~56 min
  3. Thu medium-long 10 mi at easy pace, building up toward 80% of Sunday's long run. ~1 h 38
  4. Fri easy 6.2 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~58 min
  5. Sun long 16 mi all at easy pace. ~2 h 29

Week 7

Build 50 mi long run 17 mi
  1. Tue easy 7.1 mi at easy pace, conversational the whole way. ~1 h 08
  2. Wed 7.5 mi with 4 x 1.2 mi at 7:45/mi as cruise intervals. ~1 h 02
  3. Thu medium-long 11 mi at easy pace, building up toward 80% of Sunday's long run. ~1 h 50
  4. Fri easy 6.8 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 04
  5. Sun long 17 mi all at easy pace. ~2 h 40

Week 8

Build Cutback 45 mi long run 12 mi

Cutback week: volume drops so the weeks of work before it can settle. Interval reps get longer from this week: the block is a third through.

  1. Tue easy 7.5 mi at easy pace, conversational the whole way. ~1 h 11
  2. Wed 7.5 mi with 6 x 0.6 mi at 6:59/mi and jog recoveries. ~1 h 02
  3. Thu medium-long 9.9 mi at easy pace, 80% of Sunday's long run. ~1 h 35
  4. Fri easy 7.5 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 10
  5. Sun long 12 mi all at easy pace. ~1 h 59

Week 9

Build 55 mi long run 18 mi
  1. Tue easy 8.1 mi at easy pace, conversational the whole way. ~1 h 17
  2. Wed 8.1 mi with 4 x 1.3 mi at 7:45/mi as cruise intervals. ~1 h 08
  3. Thu medium-long 13 mi at easy pace, building up toward 80% of Sunday's long run. ~2 h 02
  4. Fri easy 7.8 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 13
  5. Sun long 18 mi all at easy pace. ~2 h 52

Week 10

Peak 49 mi long run 16 mi

A lighter week between the block's long weeks: 49 mi rather than 55 mi, and the long run steps back.

  1. Tue easy 7.1 mi at easy pace, conversational the whole way. ~1 h 08
  2. Wed 7.1 mi with 6 x 0.6 mi at 6:59/mi and jog recoveries. ~59 min
  3. Thu medium-long 12 mi at easy pace, 80% of Sunday's long run. ~1 h 59
  4. Fri easy 6.8 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 04
  5. Sun long 16 mi all at easy pace. ~2 h 29

Week 11

Peak 55 mi long run 19 mi
  1. Tue easy 7.1 mi at easy pace, conversational the whole way. ~1 h 08
  2. Wed 7.8 mi with 4 x 1.3 mi at 7:45/mi as cruise intervals. ~1 h 05
  3. Thu medium-long 14 mi at easy pace, building up toward 80% of Sunday's long run. ~2 h 11
  4. Fri easy 6.8 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 04
  5. Sun long 19 mi all at easy pace. ~3 h 04

Week 12

Peak 49 mi long run 16 mi

A second quality session joins the week from this week: the block is two thirds through. A lighter week between the block's long weeks: 49 mi rather than 55 mi, and the long run steps back.

  1. Tue 7.1 mi with 6 x 0.6 mi at 6:59/mi and jog recoveries. ~59 min
  2. Wed medium-long 13 mi at easy pace, 80% of Sunday's long run. ~2 h 05
  3. Thu easy 5.3 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~49 min
  4. Fri 7.5 mi with 4 x 1.2 mi at 7:45/mi as cruise intervals. ~1 h 02
  5. Sun long 16 mi 12 mi easy, then finish with 3.7 mi at (8:01/mi). ~2 h 29

Week 13

Peak 55 mi long run 19 mi
  1. Tue 7.8 mi with 4 x 1.3 mi at 7:45/mi as cruise intervals. ~1 h 05
  2. Wed medium-long 14 mi at easy pace, building up toward 80% of Sunday's long run. ~2 h 17
  3. Thu easy 5.2 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~49 min
  4. Fri 8.1 mi with 7 x 0.6 mi at 6:59/mi and jog recoveries. ~1 h 06
  5. Sun long 19 mi 14 mi easy, then finish with 5 mi at (8:01/mi). ~2 h 57

Week 14

Peak 49 mi long run 16 mi

A lighter week between the block's long weeks: 49 mi rather than 55 mi, and the long run steps back.

  1. Tue 7.1 mi with 6 x 0.6 mi at 6:59/mi and jog recoveries. ~59 min
  2. Wed medium-long 13 mi at easy pace, 80% of Sunday's long run. ~2 h 05
  3. Thu easy 5.3 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~49 min
  4. Fri 7.5 mi with 4 x 1.2 mi at 7:45/mi as cruise intervals. ~1 h 02
  5. Sun long 16 mi 9.9 mi easy, then finish with 6.2 mi at (8:01/mi). ~2 h 25

Week 15

Peak 55 mi long run 19 mi
  1. Tue 7.8 mi with 4 x 1.3 mi at 7:45/mi as cruise intervals. ~1 h 05
  2. Wed medium-long 14 mi at easy pace, building up toward 80% of Sunday's long run. ~2 h 17
  3. Thu easy 5.2 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~49 min
  4. Fri 8.1 mi with 7 x 0.6 mi at 6:59/mi and jog recoveries. ~1 h 06
  5. Sun long 19 mi 11 mi easy, then finish with 8.7 mi at (8:01/mi). ~2 h 51

Week 16

Taper 43 mi long run 14 mi
  1. Tue easy 6.2 mi at easy pace, conversational the whole way. ~59 min
  2. Wed 6.8 mi with 4 x 1.1 mi at 7:45/mi as cruise intervals. ~58 min
  3. Thu medium-long 11 mi at easy pace, 80% of Sunday's long run. ~1 h 44
  4. Fri easy 5.9 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~55 min
  5. Sun long 14 mi all at easy pace. ~2 h 11

Week 17

Taper 33 mi long run 9.9 mi
  1. Tue easy 5 mi at easy pace, conversational the whole way. ~48 min
  2. Wed 5.3 mi with 3.3 mi steady at 7:45/mi. ~45 min
  3. Thu medium-long 8.1 mi at easy pace, 80% of Sunday's long run. ~1 h 17
  4. Fri easy 4.7 mi at easy pace, then 6 strides of 20 seconds, walk back between. ~43 min
  5. Sun long 9.9 mi all at easy pace. ~1 h 35

Week 18

Taper 42 mi

Race week: the work is done, so keep it short and easy until race day.

  1. Tue easy 4 mi at easy pace, conversational the whole way. ~39 min
  2. Wed easy 4 mi at easy pace, conversational the whole way. ~39 min
  3. Thu easy 4 mi at easy pace, conversational the whole way. ~39 min
  4. Fri easy 4 mi at easy pace, conversational the whole way. ~39 min
  5. Sun race 26 mi Race day: the marathon you have been training for.

Create my plan

This is a training plan, not medical advice. Check with a doctor before starting if you have an injury or a health condition.