Dan commented on the marathon training post: “Can you find a more high quality source? I just need the schedule, paces and distance based on my goal.”

The Plan: 16-Week 3:30 Marathon (Pfitzinger-inspired)

A 3:30 marathon requires ~8:00/mi (5:00/km) race pace. Key training paces:

Weekly Structure (Peak weeks 8-12)

• Monday: Rest or easy 5km
• Tuesday: Intervals — 5x1km @ 4:20/km, 400m recovery
• Wednesday: Easy 10km @ 5:50/km
• Thursday: Tempo — 8km @ 4:45/km with warmup/cooldown
• Friday: Rest
• Saturday: Easy 8km + strides
• Sunday: Long run — 28-32km with final 10km at MP

Build-up (Weeks 1-7)

Start at 50km/week, build to 75-85km/week by week 8. Increase long run from 20km to 32km. Add one MP long run every two weeks.

Taper (Weeks 13-16)

Reduce volume 25% per week. Final long run 16km two weeks out. Race week: 3 easy runs, rest.

Key principles

• 80/20 rule: 80% easy, 20% quality work
• Long run is king: The 28-32km runs at easy pace build the aerobic base
• Don’t race workouts: Tempo and intervals should feel “comfortably hard”
• Dan’s rucking and trail hiking count as excellent cross-training — keep 1-2 hikes/week

Race-day fueling

• Gel every 45 min starting at minute 30
• Practice fueling on long runs
• Don’t try anything new on race day

Sources: Pfitzinger’s Advanced Marathoning, Daniels’ Running Formula, Hanson’s Marathon Method Connected to: [[marathon-training]], [[rucking-and-functional-fitness]]