Leo Thomson’s Sub 3:30 Marathon Plan

About the Plan Pace Calculations Pace (min/mi) Days of the Week

Peak weekly mileage for the plan is 56 Base Pace 8:46  Monday - easy days which are
miles. Easy Pace 8:36 used for recovering from
Sunday’s long run.
Before the race, you will have 2 taper Long Tempo Pace 7:36
 Tuesday - intervals to get you
weeks to give your body chance to Mid Tempo Pace 7:26 used to a higher turnover and
recover and prepare.
Short Tempo Pace 7:16 increase your lactate threshold.
The plan is a hybrid of Higdon and  Wednesday - easy/base days to
Furman marathon training plans. Estimated Time Calcs. Time Pace (min/mi) help you further recover and
200 m 00:00:46 00:06:10 add to your aerobic base.
400 m 00:01:35 00:06:22  Thursday - tempo days to
Structure of the Plan 600 m 00:02:25 00:06:29 further push your lactate
800 m 00:03:16 00:06:34 threshold.
Duration – 18 weeks  Friday - rest days to help you
1 km 00:04:08 00:06:39
Beginning – 28th June 2021 2 km 00:08:33 00:06:53 recover and get ready for the
1.2 km 00:05:00 00:06:42 upcoming weekend.
Marathon Date – 31st October 2021  Saturday - usually half the
1.4 km 00:05:53 00:06:46
Target Time - 3:30:00 (8:00min/mi) 1 mi 00:06:48 00:06:48 mileage of Sunday’s long run
and are usually run at base or
2 km 00:08:33 00:06:53
marathon pace.
Website 2 mi 00:14:06 00:07:03
 Sunday – long run day, used for
3.1 mi 00:22:20 00:07:12
https://jgorunning.wordpress.com/ building aerobic endurance,
6.2 mi 00:46:14 00:07:27
2010/06/03/marathon-training- working towards the marathon
13.1 mi 01:41:25 00:07:45
schedule-template-v1-0/ distance.
26.2 mi 03:30:00 00:08:00
 Leo Thomson's Sub 3:30 Marathon Training Schedule
Goal Time: 3:30:00

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Projected
Week Weekly
(Easy/Recovery) (Intervals/Treadmill) (Base) (Tempo) (Rest) (Pre-Long) (Long) Mileage

18 28/06/2021 29/06/2021 30/06/2021 01/07/2021 02/07/2021 03/07/2021 04/07/2021

2 mi @ 08:36
1 mi @ 08:46 min/mi
min/mi
5 mi @ 08:36 12x400 @ 9.4 mi/h 5 mi @ 08:46 3 mi @ 07:16 5 mi @ 08:01 10 mi @ 08:46
Rest 35.98 mi
min/mi [06:22 min/mi] min/mi min/mi min/mi min/mi
1 mi @ 08:36
1 mi @ 08:46 min/mi
min/mi
17 05/07/2021 06/07/2021 07/07/2021 08/07/2021 09/07/2021 10/07/2021 11/07/2021
1 mi @ 08:46 min/mi
5 mi @ 08:36 6x800 @ 9.1 mi/h 5 mi @ 08:46 5 mi @ 07:26 5 mi @ 08:46 11 mi @ 08:46
Rest 35.98 mi
min/mi [06:34 min/mi] min/mi min/mi min/mi min/mi

1 mi @ 08:46 min/mi
16 12/07/2021 13/07/2021 14/07/2021 15/07/2021 16/07/2021 17/07/2021 18/07/2021
2 mi @ 08:36
1 mi @ 08:46 min/mi
min/mi

5 mi @ 08:36 6x800 @ 9.1 mi/h 5 mi @ 08:46 3 mi @ 07:16 6 mi @ 08:01 8 mi @ 08:46

Rest 34.98 mi
min/mi [06:34 min/mi] min/mi min/mi min/mi min/mi

1 mi @ 08:36
1 mi @ 08:46 min/mi
min/mi
15 19/07/2021 20/07/2021 21/07/2021 22/07/2021 23/07/2021 24/07/2021 25/07/2021

1 mi @ 08:46 min/mi

5 mi @ 08:36 5 mi @ 08:46 7 mi @ 07:36 6 mi @ 08:01 13 mi @ 08:46

Rest 40.98 mi
min/mi 6x800 @ 9.1 mi/h min/mi min/mi min/mi min/mi
[06:34 min/mi]

1 mi @ 08:46 min/mi
14 26/07/2021 27/07/2021 28/07/2021 29/07/2021 30/07/2021 31/07/2021 01/08/2021
1 mi @ 08:46 min/mi

5x1000 @ 9.0 mi/h

5 mi @ 08:36 [06:39 min/mi] 6 mi @ 08:46 5 mi @ 07:26 7 mi @ 08:01 14 mi @ 08:46
Rest 42.11 mi
min/mi min/mi min/mi min/mi min/mi

1 mi @ 08:46 min/mi

13 02/08/2021 03/08/2021 04/08/2021 05/08/2021 06/08/2021 07/08/2021 08/08/2021

2 mi @ 08:36
1 mi @ 08:46 min/mi
min/mi

5 mi @ 08:36 6 mi @ 08:46 7 mi @ 08:01 10 mi @ 08:46

3x1600 @ 8.8 mi/h 3 mi @ 07:16 Rest 38.98 mi
min/mi min/mi min/mi min/mi
[06:48 min/mi] min/mi

1 mi @ 08:36
1 mi @ 08:46 min/mi
min/mi
12 09/08/2021 10/08/2021 11/08/2021 12/08/2021 13/08/2021 14/08/2021 15/08/2021
1 mi @ 08:46 min/mi

2x1200 @ 9.0 mi/h

5 mi @ 08:36 [06:42 min/mi] 6 mi @ 08:46 5 mi @ 07:26 8 mi @ 08:01 16 mi @ 08:46
Rest 45.48 mi
min/mi min/mi min/mi min/mi min/mi
4x800 @ 9.1 mi/h
[06:53 min/mi]
1 mi @ 08:46 min/mi
11 16/08/2021 17/08/2021 18/08/2021 19/08/2021 20/08/2021 21/08/2021 22/08/2021

1 mi @ 08:46 min/mi

5 mi @ 08:36 6x800 @ 9.1 mi/h 6 mi @ 08:46 8 mi @ 07:36 8 mi @ 08:46 17 mi @ 08:46

[06:34 min/mi] Rest 48.98 mi
min/mi min/mi min/mi min/mi min/mi

1 mi @ 08:46 min/mi

10 23/08/2021 24/08/2021 25/08/2021 26/08/2021 27/08/2021 28/08/2021 29/08/2021

2 mi @ 08:36
1 mi @ 08:46 min/mi
min/mi

5 mi @ 08:36 2x6x400 @ 9.4 mi/h 6 mi @ 08:46 3 mi @ 07:16 9 mi @ 08:01 12 mi @ 08:46

Rest 42.98 mi
min/mi [06:22 min/mi] min/mi min/mi min/mi min/mi

1 mi @ 08:36
1 mi @ 08:46 min/mi
min/mi

9 30/08/2021 31/08/2021 01/09/2021 02/09/2021 03/09/2021 04/09/2021 05/09/2021

 1 mi @ 08:46 min/mi

1x1600 @ 8.8 mi/h

[06:48 min/mi]
1x3200 @ 8.5 mi/h
5 mi @ 08:36 [07:03 min/mi] 6 mi @ 08:46 10 mi @ 08:01 9 mi @ 08:01 19 mi @ 08:46
Rest 54.98 mi
min/mi min/mi min/mi min/mi min/mi
2x800 @ 9.1 mi/h
[06:34 min/mi]

1 mi @ 08:46 min/mi

8 06/09/2021 07/09/2021 08/09/2021 09/09/2021 10/09/2021 11/09/2021 12/09/2021

1 mi @ 08:46 min/mi
5 mi @ 08:36 3x2x1200 @ 9.0 mi/h 6 mi @ 08:46 5 mi @ 07:26 10 mi @ 08:01 20 mi @ 08:36
Rest 52.47 mi
min/mi [06:42 min/mi] min/mi min/mi min/mi min/mi

1 mi @ 08:46 min/mi
7 13/09/2021 14/09/2021 15/09/2021 16/09/2021 17/09/2021 18/09/2021 19/09/2021
1 mi @ 08:46 min/mi
1x1000 @ 9.0 mi/h
[06:39 min/mi]
1x2000 @ 8.7 mi/h
5 mi @ 08:36 7 mi @ 08:46 10 mi @ 08:01 6 mi @ 08:01 12 mi @ 08:01
[06:53 min/mi] Rest 45.11 mi
min/mi min/mi min/mi min/mi min/mi
2x1x1000 @ 9.0 mi/h
[06:39 min/mi]

1 mi @ 08:46 min/mi
6 20/09/2021 21/09/2021 22/09/2021 23/09/2021 24/09/2021 25/09/2021 26/09/2021
 1 mi @ 08:46 min/mi

5 mi @ 08:36 7 mi @ 08:46 5 mi @ 08:01 10 mi @ 08:01 20 mi @ 08:31

3x1600 @ 8.8 mi/h Rest 51.98 mi
min/mi min/mi min/mi min/mi min/mi
[06:48 min/mi]

1 mi @ 08:46 min/mi
5 27/09/2021 28/09/2021 29/09/2021 30/09/2021 01/10/2021 02/10/2021 03/10/2021

1 mi @ 08:46 min/mi

5 mi @ 08:36 10x400 @ 9.4 mi/h 7 mi @ 08:46 10 mi @ 08:01 6 mi @ 08:01 12 mi @ 08:01

Rest 44.49 mi
min/mi [06:22 min/mi] min/mi min/mi min/mi min/mi

1 mi @ 08:46 min/mi

4 04/10/2021 05/10/2021 06/10/2021 07/10/2021 08/10/2021 09/10/2021 10/10/2021

1 mi @ 08:46 min/mi

5 mi @ 08:36 3x2000 @ 8.7 mi/h 7 mi @ 08:46 8 mi @ 08:01 10 mi @ 08:01 20 mi @ 08:16

Rest 55.73 mi
min/mi [06:53 min/mi] min/mi min/mi min/mi min/mi

1 mi @ 08:46 min/mi

3 11/10/2021 12/10/2021 13/10/2021 14/10/2021 15/10/2021 16/10/2021 17/10/2021

5 mi @ 08:36 1 mi @ 08:46 min/mi 7 mi @ 08:46 5 mi @ 07:26 Rest 4 mi @ 08:01 12 mi @ 08:01 37.98 mi
 6x800 @ 9.1 mi/h
[06:34 min/mi]
min/mi min/mi min/mi min/mi min/mi

1 mi @ 08:46 min/mi

2 18/10/2021 19/10/2021 20/10/2021 21/10/2021 22/10/2021 23/10/2021 24/10/2021

2 mi @ 08:36
1 mi @ 08:46 min/mi
min/mi

5x1000 @ 9.0 mi/h 3 mi @ 07:16

5 mi @ 08:36 [06:39 min/mi] 6 mi @ 08:46 min/mi 4 mi @ 08:46 8 mi @ 08:01
Rest 34.11 mi
min/mi min/mi min/mi min/mi

1 mi @ 08:36
1 mi @ 08:46 min/mi
min/mi

1 25/10/2021 26/10/2021 27/10/2021 28/10/2021 29/10/2021 30/10/2021 31/10/2021

1 mi @ 08:46 min/mi

6x400 @ 9.4 mi/h Sub 3:30

[06:22 min/mi] Marathon
Marathon 3 mi @ 08:01 2 mi @ 08:36
Rest Rest Rest 34.69 mi
Week! min/mi min/mi
26.2 mi @
08:01 min/mi
1 mi @ 08:46 min/mi