Running a marathon under 3 h 30: VMA, volume and the 16 weeks at 5 sessions

The prerequisites

A VMA of at least 15.5 km/h, ideally 16, measured by a test less than six weeks old. A volume of 50 km a week for at least two months. A half in 1 h 38 or less in the last six months. The coach reads all of this on Garmin and refuses the goal if a prerequisite is missing.

This is not excessive caution: a sub-3 h 30 plan built on an insufficient base leads to injury in the first six weeks, not to a time.

Five sessions a week

Two quality sessions: a threshold that climbs to 2 × 20 minutes at 4:40, and a long VMA session, 5 × 1,000 m at 4:05, which becomes a marathon-pace session in the last six weeks. Two easy-endurance runs. And the long run, up to 2 h 45 with 60 minutes at 4:58 at the end.

Weekly volume climbs to 75 km. The assimilation week, one in four, comes back down to 50 km without touching the paces.

Race day

Instruction: first three kilometres at 5:08, then exactly 4:58 to the 35th, then hold on without speeding up. Halfway split at 1 h 44 30. Fuel every 20 minutes, drink and gels tested on at least three long runs.

• — VMA ≥ 15.5 km/h, 50 km/week, half ≤ 1 h 38.
• — 5 sessions, 2 quality, up to 75 km/week.
• — Race day: exactly 4:58, halfway split at 1 h 44 30.

The watch carries the 4:55-to-5:01 range per segment. At this level, a first kilometre at 4:45 in the excitement costs the time at the 38th.

Frequently asked questions