pb 6.20 - training schedule 3 30 marathon goal
The document introduces an 18‑week low‑heart‑rate (MAF) training program designed to help runners aim for a sub‑3:30 marathon. It begins by recommending a 3‑month base‑building phase to establish aerobic foundations before starting the specific plan. The program targets marathon paces of 8:00 min/mi (3:29:59) and 7:53 min/mi (3:27) and seeks to bring the runner’s MAF pace down to roughly 8:08‑8:15 min/mi. Training volume starts at about 5 hours per week across six days, gradually increasing to a peak of 8 hours in week 13, with occasional double‑run days from week 5 onward. The schedule follows a 3‑weeks‑on/1‑week‑step‑back pattern, incorporating a MAF test every fourth week on Sunday to assess aerobic progress. Weekly workouts include low‑intensity aerobic runs or walks, recovery runs below MAF, various speedwork sessions, long runs up to 2.5 hours, and a dedicated high‑intensity session on Wednesdays. Sundays alternate between higher‑intensity workouts and long runs. The plan emphasizes listening to one’s body, acknowledges that not every participant will achieve the sub‑3:30 goal due to external factors (weather, race profile, nutrition, pacing), and encourages ongoing aerobic development. Runners are directed to the Personal Best community on Facebook and Strava for support.
Topics
Target Marathon and MAF Pace Benchmarks
Specifies the desired marathon finish times (3:29:59 and 3:27) with corresponding mile and kilometer paces, and outlines the training goal to lower the MAF pace to 8:08‑8:15 min/mi.
Base‑Building Prerequisite for Low‑Heart‑Rate Training
Recommends completing at least three months of a foundational base‑building program before starting the sub‑3:30 plan, emphasizing its role in establishing aerobic capacity for MAF training.
18‑Week Schedule Structure and Volume Progression
Details the weekly layout: starting at ~5 hours/week over six days, gradual increase to a peak of 8 hours by week 13, inclusion of double‑run days from week 5, and a 3‑weeks‑on/1‑week‑step‑back cycle.
Workout Types and Weekly Distribution
Breaks down the specific sessions incorporated each week: low‑intensity aerobic runs/walks, recovery runs below MAF, speedwork (various high‑intensity formats), long runs up to 2.5 hours, Wednesday high‑intensity workouts, and Sunday either long or higher‑intensity runs.
MAF Testing Every Fourth Week
Explains the placement of a MAF test on the Sunday following each step‑back week to measure aerobic progress and adjust training paces accordingly.
Realistic Expectations and External Race Factors
Acknowledges that achieving the sub‑3:30 goal depends on variables such as weather, race profile, nutrition, pacing, and personal life circumstances, and stresses that the program still yields aerobic improvements even if the goal isn’t met immediately.
Community Support Channels
Invites participants to seek help and share experiences via the Personal Best community on Facebook and Strava, highlighting the availability of a supportive runner network.