Have you ever dreamed of following a training plan to run a marathon in 3h15? Do you wonder about the components of an effective marathon preparation to achieve this ambitious goal? Do you need a custom training plan, aligned with your level and availability?
Then you are exactly where you need to be! In this article, we will offer you a marathon training plan in 3h15, structured around specific preparation, progression, and recovery.
Contents
Prerequisites for succeeding in a marathon in 3h15
Running a marathon in 3h15 is an ambitious goal that requires certain prerequisites. It’s not enough to follow a training plan; you also need to have a basic physical condition, running experience, and a sufficient level of MAS (Maximal Aerobic Speed).
Let’s look in detail at what these criteria are and how to evaluate them.
Basic physical condition
To run a marathon in 3h15, you need to be able to run at least 1h45 without difficulty and without feeling pain. This implies having good basic endurance, which means the ability to maintain a moderate effort for a long duration.
Basic endurance is developed by doing long runs at a pace between 65% and 75% of maximum heart rate (MHR). MHR is calculated by subtracting your age from 220. For example, for a 40-year-old person, MHR is 180 beats per minute (bpm), and basic endurance is between 117 and 135 bpm.
Running experience
To run a marathon in 3h15, you also need to have some running experience, particularly over shorter distances. It is recommended to have run at least 2 or 3 half marathons, to get familiar with effort management, nutrition, hydration, and recovery.
It is also advised to have a time equal to or less than 1h30 for a half marathon, which corresponds to a pace of 14 km/h (or 4’17 min/km). This shows that you have the necessary speed to maintain a pace of 13 km/h (or 4’37 min/km) for the marathon.
Level of MAS (Maximal Aerobic Speed)
To run a marathon in 3h15, you also need to have a good level of MAS, which is the maximum speed you can reach by maximizing your aerobic system. MAS is a indicator of the runner’s engine power, which affects their ability to sustain high speeds.
MAS is measured by doing a track or treadmill test, progressively increasing the speed until exhaustion. To run a marathon in 3h15, you need a MAS equal to or greater than 18 or 18.5 km/h.
Marathon training plan for 12 weeks & 8 weeks
If you have the prerequisites to aim for a marathon in 3h15, then it’s time to discover an example of a 3h15 training plan. We offer you a program of 4 sessions over 8 weeks and a program of 3 sessions over 12 weeks.
These plans include MAS sessions, basic endurance runs, and long runs.
Marathon training plan 3h15: 12 weeks, 3 sessions
Marathon training plan 3h15: 8 weeks, 4 sessions
Nutrition and hydration
Nutrition and hydration are key factors for succeeding in a marathon. They influence your energy, recovery, and performance.
Here are some rules to follow:
- Gradually increase your carbohydrate intake during the 3 weeks before the marathon to fill your glycogen stores. Aim for about 7 to 10 g of carbohydrates per kg of body weight per day, choosing sources with a low or moderate glycemic index, such as pasta, rice, potatoes, fruits, bread, etc.
- Hydrate regularly throughout the day by drinking water, tea, herbal teas, fruit juices, or energy drinks. Avoid alcohol, coffee, and sodas, which have a diuretic and dehydrating effect.
- The day before the marathon, have a meal rich in carbohydrates but not too heavy or greasy to avoid digestive issues. For example, you can eat pasta with tomato sauce, chicken, a green salad, yogurt, and applesauce. Drink plenty of water, but not too much to avoid diluting electrolytes.
- On the morning of the marathon, have a light and easy-to-digest breakfast about 3 hours before the start. For example, you can eat toast with honey, a banana, orange juice, and coffee. Drink a little water, but not too much to avoid the need to urinate during the race.
- During the marathon, drink regularly at aid stations, about 150 to 200 ml every 5 km, to compensate for water loss. Alternate between water and energy drinks, which provide carbohydrates and electrolytes. Also, take gels or energy bars, about 30 to 60 g of carbohydrates per hour, to maintain your blood sugar and delay exhaustion.
Pacing strategy during the race
Pacing strategy is essential for succeeding in a marathon. It involves running at the right pace according to your goal, level, and race conditions. To help you, here is our negative split strategy.
Tips for managing your pace:
- Know your marathon pace: It is the pace at which you want to run based on your goal and MAS. For example, for a 3h15 goal, the marathon pace is 13 km/h (or 4’37 min/km). Use a pace calculator to determine your pace. You can also define your pace using the Yasso session. If you decide to adopt the Negative Split strategy, prepare your split times in advance!
- Work on your pace during training: Do long interval sessions and long runs at this speed. This will help you get used to this pace. Use a heart rate monitor, GPS, or smartwatch to measure your pace and heart rate.
- Adjust your pace: Based on the course, weather, and your feelings. Do not try to maintain a constant pace but adapt to variations in elevation, temperature, wind, etc. Slow down on the climbs, speed up on the descents, and listen to your body.
- Start cautiously: Do not get carried away by the excitement of the start. Starting too fast can deplete your glycogen stores and cause muscle fatigue. Start at your marathon pace, or even a bit slower, and gradually increase if you feel good.
- Manage difficult moments: They are inevitable. It could be the marathon wall between the 30th and 35th km, cramps, pain, nausea, etc. In these cases, slow down, breathe deeply, drink and eat, and try to distract yourself. Set intermediate goals to give yourself courage.
Your 3:15 Marathon Training Plan with the RunMotion Coach App
Did you read through this entire article on the 3:15 marathon training plan? Congratulations!
You have taken the first step towards your goal. You now know how to prepare effectively to run a marathon in 3h15, by following a training plan tailored to your level and availability.
You know the different phases of the plan, the types of sessions to do, the role of long runs, tips for optimizing your training, adjustments, and contingencies. You are ready to take on the challenge!
But do not stop there! To succeed in your marathon in 3h15, you need personalized support, motivation, guidance, and support throughout your preparation.
This is why we recommend using the RunMotion Coach app, which offers a custom training plan based on your availability, level, and goal. With RunMotion Coach, you benefit from many expert tips, specific modules (including strength training) for a complete marathon preparation, and a virtual coach who encourages and advises you at each session.
Don’t wait any longer; download RunMotion Coach and start your 3h15 marathon training plan today!
We wish you a good preparation for your 3h15 marathon and hope to see you soon for the preparation of a 3h00 marathon 😉
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