12 week 3:15 Marathon Training Plan

thomas anderson.

Hi All

Would anyone have a 12 week 3:15 Marathon Training Plan? Have searched the web but haven't found anything decent that suited me. Trained for Clonakillity so am currently up to 13 miles. Was following a plan here http://www.athlonehalfmarathon.com/training/Break1hr30mins.pdf which I found to be very good.

Going to be gearing up for Rotterdam (my 4th marathon) in April so ideally I'll be going back to full tilt training in January.

Thanks in adavance

Krusty_Clown

Hi Thomas, that looks like a decent plan - shame you didn't get to put it to the test. What's important is that between now and when you get back to a training plan in January, you don't sit on your laurels and wait to kick off the next phase of training. You've done some solid training, so try to maintain the consistency that you've built up over the last 2-3 months.

In terms of a plan, most plans aren't time/goal specific, but rather are based on experience-level, weekly volume (time or distance), or specific physiology goals. Hal Higdon's intermediate 2 plan or Advanced 1 plan may suit, as they're similarly structured to your existing plan (1 rest day, mixture of quality work and easy running). They're both 18 week plans, but as long as you maintain your existing consistency (and throw in some long runs), you should be able to jump in at week 6 or 6, pretty comfortably.

snailsong

There is a 12 week p+d plan, 55 mile per week or 70 mpw.

That's from Advanced Marathoning by Pfitzinger and Douglas. I've used it and I'd be about your level. It's good.

thomas anderson.

snailsong wrote: »

There is a 12 week p+d plan, 55 mile per week or 70 mpw.

That's from Advanced Marathoning by Pfitzinger and Douglas. I've used it and I'd be about your level. It's good.

What time did you come in using that plan?

snailsong

thomas anderson. wrote: »

What time did you come in using that plan?

As far as I remember I used the 12 week, 55 mile plan for Limerick 2014 and came in 3:12:xx. I've used the 18 week plan a few times, best was this year, 3:10:47 in Dublin.

snailsong

As it happens, I'm quite likely doing Rotterdam myself though I haven't committed yet. If I do it I'll probably be using that p+d 12 week plan. Aiming for Sub 3:10.

thomas anderson.

snailsong wrote: »

As it happens, I'm quite likely doing Rotterdam myself though I haven't committed yet. If I do it I'll probably be using that p+d 12 week plan. Aiming for Sub 3:10.

Thats what I would be looking for too.

I'll go with that so

snailsong

Good luck. There was a very good thread on the P+D plans on here recently, I'm not good at posting links but a search should find it. It's quite a demanding programme and if your base isn't good enough it may not be the one for you. You will do best off a plan appropriate to where you are now, training wise, rather than looking for a plan tailored to a particular target. I have no notion of how you are training, by the way, so it may be just right.

Listen to what Krusty said above, he knows more than any of us about this stuff.

martyboy48

snailsong wrote: »

As it happens, I'm doing Rotterdam myself though I still have to book it in the coming days. I'll probably be using that p+d 12 week plan. Aiming for Sub 3:10.

Fixed that

snailsong

martyboy48 wrote: »

Fixed that

I'll just let you explain the situation to my wife, Marty. :-)