Rossman Run Lab Sub 3-Hour Marathon Training Program

This 16-week program is built for advanced runners, typically those with at least 3 years of long-distance running and a completed marathon.

Weekly mileage begins in the mid-30s and builds to 50+ miles, providing the volume needed to finish in under 3 hours.

​

Each week includes:

• Two easy-effort runs to build the aerobic base

• 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