Declan's Sub-3 Marathon Plan

We are going to Austin, Texas to run the Austin Marathon on February 16th, 2025.This is my 17 week plan to get us there.


We are going sub-3. A 2:57 marathon is 6:45 pace. A 2:59 marathon is 6:50 pace.


This is my plan/training log. It will be updated as I go.

Duration: 17 weeks

Difficulty: advanced

Goal Event: Marathon

Race Date: 2/16/2025 (-256 days away)

Weekly Breakdown

Week 118.0 miles

Saturday, October 1910 miles

long

First run of the plan, after 100k.

Sunday, October 208 miles

interval

2 miles warmup, 3 miles sub-7:00, 2 miles easy, 1 mile cool down

Week 229.0 miles

Monday, October 215 miles

tempo

Tempo run, zone 4-5

Tuesday, October 226 miles

easy

Easy run, focus on recovery

Wednesday, October 230 miles

rest

Rest and recovery

Thursday, October 246 miles

easy

Easy run, focus on recovery

Friday, October 254 miles

tempo

Tempo run, zone 4-5

Saturday, October 260 miles

rest

Rest and recovery

Sunday, October 278 miles

long

Long run, focus on form

Week 350.0 miles

Monday, October 285 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Tuesday, October 296 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Wednesday, October 304 miles

tempo

Tempo run, zone 4-5

Thursday, October 317 miles

easy

Easy run, focus on recovery

Friday, November 14 miles

easy

Easy run, focus on recovery

Saturday, November 210 miles

easy

Easy run, focus on recovery

Sunday, November 314 miles

long

Long run, focus on form

Week 454.0 miles

Monday, November 45 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Tuesday, November 57 miles

tempo

1 mile easy, 5 miles at marathon pace, 1 mile easy

Wednesday, November 66 miles

easy

Easy run, focus on recovery

Thursday, November 79 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Friday, November 86 miles

easy

Easy run, focus on recovery

Saturday, November 96 miles

easy

Easy run, focus on recovery

Sunday, November 1015 miles

long

Long run, focus on form

Week 531.6 miles

Monday, November 117 miles

tempo

Tempo run, zone 4-5

Tuesday, November 124 miles

tempo

Tempo run, zone 4-5

Wednesday, November 132 miles

easy

Easy run, focus on recovery

Thursday, November 143.5 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Friday, November 152 miles

easy

Easy run, focus on recovery

Saturday, November 160 miles

rest

Rest and recovery

Sunday, November 1713.1 miles

race

Berkeley Half Marathon! Finished: 1:27:48 (6:42 pace)

Week 650.0 miles

Monday, November 186 miles

easy

Easy run, focus on recovery

Tuesday, November 190 miles

rest

Rest and recovery

Wednesday, November 206 miles

easy

Easy run, focus on recovery

Thursday, November 2110 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Friday, November 226 miles

easy

Easy run, focus on recovery

Saturday, November 2322 miles

long

Long run, focus on form

Sunday, November 240 miles

rest

Rest and recovery

Week 76.0 miles

Monday, November 250 miles

rest

ankle injury recovery

Tuesday, November 260 miles

rest

ankle injury recovery

Wednesday, November 273 miles

easy

Easy run, focus on recovery

Thursday, November 283 miles

easy

Easy run, focus on recovery

Friday, November 290 miles

rest

ankle injury recovery

Saturday, November 300 miles

rest

ankle injury recovery

Sunday, December 10 miles

rest

ankle injury recovery

Week 843.0 miles

Monday, December 26 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Tuesday, December 36 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Wednesday, December 47 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Thursday, December 56 miles

easy

Easy run, focus on recovery

Friday, December 66 miles

easy

Easy run, focus on recovery

Saturday, December 70 miles

rest

Rest and recovery

Sunday, December 812 miles

long

Long run, focus on form

Week 939.0 miles

Monday, December 96 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Tuesday, December 106 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Wednesday, December 116 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Thursday, December 126 miles

easy

Easy run, focus on recovery

Friday, December 130 miles

rest

Rest and recovery

Saturday, December 140 miles

rest

Rest and recovery

Sunday, December 1515 miles

long

Long run, focus on form

Week 1030.0 miles

Monday, December 165 miles

easy

Easy run, focus on recovery

Tuesday, December 176 miles

easy

Easy run, focus on recovery

Wednesday, December 183 miles

easy

Easy run, focus on recovery

Thursday, December 190 miles

rest

Rest and recovery

Friday, December 200 miles

crossTrain

Cross training

Saturday, December 2110 miles

long

Long run, focus on form

Sunday, December 226 miles

easy

Easy run, focus on recovery

Week 1130.0 miles

Monday, December 238 miles

interval

Interval speed work.

Tuesday, December 240 miles

crossTrain

Cross training

Wednesday, December 258 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Thursday, December 260 miles

crossTrain

Cross training

Friday, December 274 miles

tempo

Tempo run, zone 4-5

Saturday, December 2810 miles

long

Long run, focus on form

Sunday, December 290 miles

crossTrain

Cross training

Week 1231.0 miles

Monday, December 3014 miles

long

Long run, focus on form

Tuesday, December 313 miles

easy

Easy run, focus on recovery

Wednesday, January 15 miles

easy

Easy run, focus on recovery

Thursday, January 25 miles

easy

Easy run, focus on recovery

Friday, January 34 miles

easy

Easy run, focus on recovery

Saturday, January 40 miles

rest

Rest and recovery

Sunday, January 50 miles

rest

Rest and recovery

Week 1314.0 miles

Monday, January 63 miles

easy

Easy run, focus on recovery

Tuesday, January 73 miles

easy

Easy run, focus on recovery

Wednesday, January 80 miles

rest

Rest and recovery

Thursday, January 95 miles

easy

Easy run, focus on recovery

Friday, January 103 miles

easy

Easy run, focus on recovery

Saturday, January 110 miles

crossTrain

Cross training

Sunday, January 120 miles

rest

Rest and recovery

Week 1442.0 miles

Monday, January 135 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Tuesday, January 149 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Wednesday, January 150 miles

crossTrain

Cross training

Thursday, January 163 miles

easy

Easy run, focus on recovery

Friday, January 170 miles

rest

Rest and recovery

Saturday, January 185 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Sunday, January 1920 miles

long

Long run, focus on form

Week 1550.0 miles

Monday, January 206 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Tuesday, January 212 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Wednesday, January 224 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Thursday, January 236 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Friday, January 243 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Saturday, January 2520 miles

long

Long run, focus on form

Sunday, January 269 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Week 1634.0 miles

Monday, January 276 miles

hill

This is a workout. Aim for > 250ft elevation gain per mile

Tuesday, January 288 miles

easy

Easy run, focus on recovery

Wednesday, January 292 miles

easy

Easy run, focus on recovery

Thursday, January 300 miles

crossTrain

Cross training

Friday, January 313 miles

easy

Easy run, focus on recovery

Saturday, February 115 miles

long

Long run, focus on form

Sunday, February 20 miles

rest

Rest and recovery

Week 1710.0 miles

Monday, February 30 miles

crossTrain

Cross training

Tuesday, February 40 miles

crossTrain

Cross training

Wednesday, February 54 miles

easy

Easy run, focus on recovery

Thursday, February 60 miles

crossTrain

Cross training

Friday, February 70 miles

crossTrain

Cross training

Saturday, February 86 miles

easy

Easy run, focus on recovery

Sunday, February 90 miles

crossTrain

Cross training

Week 1828.2 miles

Monday, February 100 miles

rest

Rest and recovery

Tuesday, February 110 miles

rest

Rest and recovery

Wednesday, February 122 miles

easy

Easy run, focus on recovery

Thursday, February 130 miles

rest

Rest and recovery

Friday, February 140 miles

rest

Rest and recovery

Saturday, February 150 miles

rest

Rest and recovery

Sunday, February 1626.2 miles

race

Austin Marathon - Race Day!

let's go. SLAM.