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.
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