Marathon
Sub-3:30
Target pace: 4:58/km. A mark that defines the high-performance amateur runner.
What you need.
Sub-3h30 in the marathon requires average pace of 4:58/km for 42km — a level that demands VDOT of 49+. For comparison: those who run 5km sub-21 or 10km sub-45 are at the necessary physiological level.
The difference between sub-4h and sub-3h30 is not just physical — it's also strategic. Nutritional management, taper and pace control need to be more precise.
Confirme se você tem VDOT 49+
Insira seu tempo recente de prova e descubra seu nível atual.
Training paces for sub-3h30.
Aerobic base.
Specific workouts. Mediums and fast long runs.
30-40 min at threshold.
32-35km at peak.
Advanced program.
Volume
70-100km weekly at peak. 5-6 workouts per week. Careful progression over 20-24 weeks.
2 quality workouts
Intervals (1km repeated at 10km pace) + Tempo run (or progressive to marathon pace).
Medium long run
Mid-week run of 20-25km at marathon pace. Differentiator that separates advanced programs from basic ones.
Specificity
In the last month, include fast long run workouts: 15-20km initial easy pace + 8-12km final at marathon pace.
Planos de Maratona.
seoPages.sub3h30Marathon.context.title seoPages.sub3h30Marathon.context.titleHighlight
seoPages.sub3h30Marathon.context.p1
seoPages.sub3h30Marathon.context.p2
seoPages.sub3h30Marathon.nutritionPlan.title seoPages.sub3h30Marathon.nutritionPlan.titleHighlight
seoPages.sub3h30Marathon.nutritionPlan.p1
seoPages.sub3h30Marathon.nutritionPlan.gel
seoPages.sub3h30Marathon.nutritionPlan.gelDesc
seoPages.sub3h30Marathon.nutritionPlan.sodium
seoPages.sub3h30Marathon.nutritionPlan.sodiumDesc
seoPages.sub3h30Marathon.nutritionPlan.training
seoPages.sub3h30Marathon.nutritionPlan.trainingDesc
seoPages.sub3h30Marathon.myths.title seoPages.sub3h30Marathon.myths.titleHighlight
seoPages.sub3h30Marathon.myths.myth1
seoPages.sub3h30Marathon.myths.truth1
seoPages.sub3h30Marathon.myths.myth2
seoPages.sub3h30Marathon.myths.truth2
seoPages.sub3h30Marathon.myths.myth3
seoPages.sub3h30Marathon.myths.truth3
Preguntas frecuentes.
Planos mais escolhidos. Comece hoje.
Treinos personalizados. Para seu objetivo.
Junte-se a 7.285 corredores
Sem cartão de crédito. Cancele quando quiser.
Simple. Sin sorpresas.
Un precio. Acceso completo. Cancela cuando quieras.
Mensual
- Acceso a 144+ planes de running
- Calculadora de ritmos VDOT
- Entrenamientos guiados en smartwatch
- Garmin, Polar y Strava
- Análisis de rendimiento
- Sin publicidad
Anual
Ahorra 44% — $1.67/mes
- Todo lo del plan mensual, más:
- 2 meses de descuento incluidos
- Soporte prioritario
- Acceso anticipado a nuevas funciones
Únete a 1.000+ corredores.
Entrena con el método de las leyendas y baja tu ritmo.
$2.99/mes · Sin compromiso · Cancela cuando quieras