Rossman Run Lab Sub-3:30 Marathon Training Program

This 16-week program is designed for runners targeting a sub-3:30 marathon finish.

Training four days a week, you'll begin in the low 20s for weekly mileage and build to around 40 miles.

Each week includes:

• Two easy-effort runs to build the aerobic base

• One long run to steadily develop endurance

• One interval or threshold workout to improve speed and fitness​