Rossman Run Lab Sub 3-Hour Marathon Training Plan

This plan is built for advanced runners looking to break 3 hours in the marathon.

With five days of running per week, weekly mileage begins in the mid-30s and builds to 50+ miles.

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Each week includes:

• Two easy-effort runs to build aerobic base, with one session replaced every three week by goal race effort

• One long run to further develop endurance

• One interval or threshold workout to improve speed and fitness

• One progression run to work through multiple heart rate zones under fatigue