Inspect: /training-programs/marathon-training/marathon-3/

Source: src/content/training-plans/marathon-3.md

Frontmatter

title: Marathon 3
hub: marathon-training
summary: The Marathon 3 program fits conveniently between Novice 2 and
  Intermediate 1, but its main feature (and appeal) is that it offers only three
  days of running and an extra dose of cross training for those of us who need a
  bit more rest between our running workouts. Marathon 3, thus, is for
  experienced runners, those who have been running a year or two or more and who
  have raced at distances between 5-K and the marathon. It is not an easy
  program. Expect to run more miles on those three days. You will also run three
  long runs of 20 miles in a program lasting 24 weeks.
atAGlance:
  author: Hal Higdon
  lengthWeeks: 24
  lengthText: 24 Weeks
  typicalWeek: 3 Run, 2 X-Train, 2 Rest
  longestWorkout: 20 miles
whatDoIGet:
  - Stay motivated for the marathon with daily tips from Hal in your inbox
  - Monitor your progress within TrainingPeaks’ online tools, apps, and wearable
    integrations
  - Access charts and graphs to understand training load
  - Tap into TrainingPeaks experience
trainingPeaksUrl: https://www.trainingpeaks.com/training-plans/running/marathon/tp-9629/hal-higdon-marathon-3
improveYourTime: >-
  ## How to Improve Your 5-K Times


  IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not
  going to be content to merely finish your 5-K race. You'd like to finish it
  with grace, in style and maybe improve your time (known as setting a Personal
  Record, or PR). The above training schedule will take you to PR Territory.
  This intermediate Program is one step up from the novice program, but not
  quite as difficult as the advanced program. To set a PR, you need to improve
  your endurance and your speed. You can do this by (1) running more miles, (2)
  running faster, or (3) some combination of both. In order to achieve full
  benefit from this program, you probably need to have been running 3-4 days a
  week for the last year or two and averaging 15-20 miles weekly, It helps if
  you have an understanding of the concepts of speedwork. Here is the type of
  training you need to do, if you want to improve your 5-K time. To motivate
  yourself even more, consider signing up for the interactive version available
  through TrainingPeaks.


  **Run:** When the schedule says "run," that suggests that you run at an easy
  pace. How fast is easy? You need to define your own comfort level. Don't worry
  about how fast you run; just cover the distance suggested--or approximately
  the distance. Ideally, you should be able to run at a pace that allows you to
  converse with a training partner without getting too much out of breath.


  **Fast:** For several of the Saturday runs, I suggest that you run "fast." How
  fast is "fast?" Again, that depends on your comfort level. Go somewhat faster
  than you would on a "run" day. If you are doing this workout right, you
  probably do not want to converse with your training partner, assuming you have
  one. It's okay now to get out of breath.
schedule:
  miles:
    - week: 1
      days:
        - Rest
        - 3 mi run
        - "Bike: 30 min"
        - 3 mi pace
        - Rest
        - 6 mi run
        - Cross 60 min
    - week: 2
      days:
        - Rest
        - 4 mi run
        - "Bike: 30 min"
        - 30 min tempo
        - Rest
        - 7 mi run
        - Cross 60 min
    - week: 3
      days:
        - Rest
        - 3 mi run
        - "Bike: 30 min"
        - 3 mi run
        - Rest
        - 5 mi run
        - Cross 60 min
    - week: 4
      days:
        - Rest
        - 5 mi run
        - "Bike: 35 min"
        - 3 mi pace
        - Rest
        - 9 mi run
        - Cross 65 min
    - week: 5
      days:
        - Rest
        - 5 mi run
        - "Bike: 35 min"
        - 35 min tempo
        - Rest
        - 10 mi run
        - Cross 65 min
    - week: 6
      days:
        - Rest
        - 4 mi run
        - "Bike: 35 min"
        - 4 mi run
        - Rest
        - 8 mi run
        - Cross 65 min
    - week: 7
      days:
        - Rest
        - 6 mi run
        - "Bike: 40 min"
        - 4 mi pace
        - Rest
        - 12 mi run
        - Cross 70 min
    - week: 8
      days:
        - Rest
        - 7 mi run
        - "Bike: 40 min"
        - 40 min tempo
        - Rest
        - 13 mi run
        - Cross 70 min
    - week: 9
      days:
        - Rest
        - 5 mi run
        - "Bike: 40 min"
        - 5 mi run
        - Rest
        - Rest
        - "**5-K Race**"
    - week: 10
      days:
        - Rest
        - 7 mi run
        - "Bike: 45 min"
        - 4 mi pace
        - Rest
        - 15 mi run
        - Cross 75 min
    - week: 11
      days:
        - Rest
        - 8 mi run
        - "Bike: 45 min"
        - 45 min tempo
        - Rest
        - 16 mi run
        - Cross 75 min
    - week: 12
      days:
        - Rest
        - 6 mi run
        - "Bike: 45 min"
        - 6 mi run
        - Rest
        - Rest
        - "**10-K Race**"
    - week: 13
      days:
        - Rest
        - 8 mi run
        - "Bike: 50 min"
        - 5 mi pace
        - Rest
        - 17 mi run
        - Cross 80 min
    - week: 14
      days:
        - Rest
        - 9 mi run
        - "Bike: 50 min"
        - 50 min tempo
        - Rest
        - 18 mi run
        - Cross 80 min
    - week: 15
      days:
        - Rest
        - 6 mi run
        - "Bike: 50 min"
        - 6 mi run
        - Rest
        - 13 mi run
        - Cross 80 min
    - week: 16
      days:
        - Rest
        - 9 mi run
        - "Bike: 55 min"
        - 6 mi pace
        - Rest
        - Rest
        - "**Half Marathon**"
    - week: 17
      days:
        - Rest
        - 10 mi run
        - "Bike: 55 min"
        - 55 min tempo
        - Rest
        - 20 mi run
        - Cross 85 min
    - week: 18
      days:
        - Rest
        - 7 mi run
        - "Bike: 55 min"
        - 7 mi run
        - Rest
        - 14 mi run
        - Cross 85 min
    - week: 19
      days:
        - Rest
        - 10 mi run
        - "Bike: 60 min"
        - 7 mi pace
        - Rest
        - 20 mi run
        - Cross 85 min
    - week: 20
      days:
        - Rest
        - 8 mi run
        - "Bike: 60 min"
        - 8 mi run
        - Rest
        - Rest
        - "**10-K Race**"
    - week: 21
      days:
        - Rest
        - 10 mi run
        - "Bike: 60 min"
        - 60 min tempo
        - Rest
        - 20 mi run
        - Cross 90 min
    - week: 22
      days:
        - Rest
        - 6 mi run
        - "Bike: 50 min"
        - 6 mi run
        - Rest
        - 12 mi run
        - Cross 75 min
    - week: 23
      days:
        - Rest
        - 4 mi run
        - "Bike: 40 min"
        - 4 mi run
        - Rest
        - 8 mi run
        - Cross 60 min
    - week: 24
      days:
        - Rest
        - 5 mi run
        - "Bike: 30 min"
        - Rest
        - Rest
        - 1-2 mi run
        - "**Marathon**"
  km:
    - week: 1
      days:
        - Rest
        - 4.8 km run
        - "Bike: 30 min"
        - 4.8 km pace
        - Rest
        - 9.7 km run
        - Cross 60 min
    - week: 2
      days:
        - Rest
        - 6.4 km run
        - "Bike: 30 min"
        - 30 min tempo
        - Rest
        - 11.3 km run
        - Cross 60 min
    - week: 3
      days:
        - Rest
        - 4.8 km run
        - "Bike: 30 min"
        - 4.8 km run
        - Rest
        - 8.1 km run
        - Cross 60 min
    - week: 4
      days:
        - Rest
        - 8.1 km run
        - "Bike: 35 min"
        - 4.8 km pace
        - Rest
        - 14.5 km run
        - Cross 65 min
    - week: 5
      days:
        - Rest
        - 8.1 km run
        - "Bike: 35 min"
        - 35 min tempo
        - Rest
        - 16.1 km run
        - Cross 65 min
    - week: 6
      days:
        - Rest
        - 6.4 km run
        - "Bike: 35 min"
        - 6.4 km run
        - Rest
        - 12.9 km run
        - Cross 65 min
    - week: 7
      days:
        - Rest
        - 9.7 km run
        - "Bike: 40 min"
        - 6.4 km pace
        - Rest
        - 19.3 km run
        - Cross 70 min
    - week: 8
      days:
        - Rest
        - 11.3 km run
        - "Bike: 40 min"
        - 40 min tempo
        - Rest
        - 20.9 km run
        - Cross 70 min
    - week: 9
      days:
        - Rest
        - 8.1 km run
        - "Bike: 40 min"
        - 8.1 km run
        - Rest
        - Rest
        - "**5-K Race**"
    - week: 10
      days:
        - Rest
        - 11.3 km run
        - "Bike: 45 min"
        - 6.4 km pace
        - Rest
        - 24.1 km run
        - Cross 75 min
    - week: 11
      days:
        - Rest
        - 12.9 km run
        - "Bike: 45 min"
        - 45 min tempo
        - Rest
        - 25.8 km run
        - Cross 75 min
    - week: 12
      days:
        - Rest
        - 9.7 km run
        - "Bike: 45 min"
        - 9.7 km run
        - Rest
        - Rest
        - "**10-K Race**"
    - week: 13
      days:
        - Rest
        - 12.9 km run
        - "Bike: 50 min"
        - 8.1 km pace
        - Rest
        - 27.4 km run
        - Cross 80 min
    - week: 14
      days:
        - Rest
        - 14.5 km run
        - "Bike: 50 min"
        - 50 min tempo
        - Rest
        - 29 km run
        - Cross 80 min
    - week: 15
      days:
        - Rest
        - 9.7 km run
        - "Bike: 50 min"
        - 9.7 km run
        - Rest
        - 20.9 km run
        - Cross 80 min
    - week: 1
      days:
        - Rest
        - 14.5 km run
        - "Bike: 55 min"
        - 9.7 km pace
        - Rest
        - Rest
        - "**Half Marathon**"
    - week: 17
      days:
        - Rest
        - 16.1 km run
        - "Bike: 55 min"
        - 55 min tempo
        - Rest
        - 32.1 km run
        - Cross 85 min
    - week: 18
      days:
        - Rest
        - 11.3 km run
        - "Bike: 55 min"
        - 11.3 km run
        - Rest
        - 22.5 km run
        - Cross 85 min
    - week: 19
      days:
        - Rest
        - 16.1 km run
        - "Bike: 60 min"
        - 11.3 km pace
        - Rest
        - 32.1 km run
        - Cross 85 min
    - week: 20
      days:
        - Rest
        - 12.9 km run
        - "Bike: 60 min"
        - 12.9 km run
        - Rest
        - Rest
        - "**10-K Race**"
    - week: 21
      days:
        - Rest
        - 16.1 km run
        - "Bike: 60 min"
        - 60 min tempo
        - Rest
        - 32.1 km run
        - Cross 90 min
    - week: 22
      days:
        - Rest
        - 9.7 km run
        - "Bike: 50 min"
        - 9.7 km run
        - Rest
        - 19.3 km run
        - Cross 75 min
    - week: 23
      days:
        - Rest
        - 6.4 km run
        - "Bike: 40 min"
        - 6.4 km run
        - Rest
        - 12.9 km run
        - Cross 60 min
    - week: 24
      days:
        - Rest
        - 8.1 km run
        - "Bike: 30 min"
        - Rest
        - Rest
        - 1-3.2 km run
        - "**Marathon**"
image:
  src: /_astro/105-runner.CGzV-bIt.png
  width: 835
  height: 495
  format: png
status: published
distance: marathon
legacy:
  wpId: 282
  wpUrl: /training-programs/marathon-training/marathon-3/
  oldSlugs: []
seo:
  description: The Marathon 3 program fits conveniently between Novice 2 and
    Intermediate 1, but its main feature (and appeal) is that it offers only
    three days of running and an extra dose of cross training for those of us
    who need a bit more rest between our running workouts. Marathon 3, thus, is
    for experienced runners, those who have been running a year or two or more
    and who have raced at distances between 5-K and the marathon. It is not an
    easy program. Expect to run more miles on those three days. You will also
    run three long runs of 20 miles in a program lasting 24 weeks.
todos:
  - "seo.title: no _yoast_wpseo_title in export"
  - "seo.description: falling back to summary"

Body

**All my marathon training programs follow a logical progression** from Novice to Intermediate to Advanced, with two stages at each level. Recently, based on comments by runners visiting my online pages, I have become aware of a need for a new and different marathon training program, one to fit conveniently between my two novice programs and the the intermediate programs following. I have decided to call this program Marathon 3. It features **three** running days a week. It climaxes with **three** 20-mile runs. Stepback weeks come every **third** week in a program lasting 24 weeks. Marathon 3 is designed for experienced runners, those who have been running for several years, who enjoy running road races between 5-K and the marathon, but who find it difficult to run more often than three times a week. Perhaps it is because of a lack of time or perhaps it is because too frequent running raises their risk of injury. If you are one of those runners, Marathon 3 is designed for you. It features three days of running a week, but somewhat more mileage on each of those days. I also have lengthened the program from 18 to 24 weeks, providing a longer ramp for the build-up. And to make room for three long runs of 20 miles. Yes, there remains ample mileage in Marathon 3 to get you ready to run 26 miles 385 yards. It is not an easy program. Far from it. Another innovative feature of Marathon 3: The stepback weeks are true stepback weeks. In most of my other marathon training programs, I cut back only on the long-run mileage. In Marathon 3, I cut back at least slightly on that week’s other workouts too. The stepback weeks on the schedule below are easy to identify. At least at the beginning of the schedule, they come every third week. Toward the end of the program, once you begin doing 20-milers, you step back every other week. After the final 20-miler comes the taper to ready you for the marathon. If you have trained for a marathon using one of my previous programs, the terms in the schedule should be self-explanatory. And if you sign up for the interactive version of [Marathon 3](https://www.trainingpeaks.com/training-plans/running/marathon/tp-9629/hal-higdon-marathon-3), you’ll receive daily directions by email, but let me offer explanations anyway of the workouts you’ll be asked to do each day.

**Monday--Rest**: If you expect to train properly, rest is essential. Mondays (and Fridays) are rest days. This is to allow you to recover from the tough training you do on the weekends.

**Tuesday--Run**: A day of easy running, similar to the Sorta-Long runs in my other marathon programs. You begin in Week 1 with 3 miles and peak in Weeks 17, 19 and 21 with 10 miles. Run at a comfortable pace, slow enough so that you can hold a conversation with a training partner without getting too out of breath. Don’t force the pace on these Tuesday workouts under the mistaken belief that this will make you a better runner. It may not. You dramatically increase your risk of injury when you overtrain. Make Tuesday the fun running day of the week.

**Wednesday--Bike**: I prescribe bicycle riding for Wednesday, because most runners enjoy getting out on their bikes. But you could just as easily pick another aerobic discipline: walking, swimming, cross-country skiing. If you enjoy strength training, this might be a good day to pump some iron. If you want a fourth day of running, do it today. Because of the variability of various exercises, I prescribe this workout in minutes, not miles. Note that there is a gradual increase in time as the program continues: 30 minutes increasing to 60 minutes.

**Thursday--Run**: The “hard” workout of the week, because you run somewhat faster. On Thursdays, you alternate pace runs, tempo runs and regular runs. A pace run is one where you run at your marathon pace. A tempo run is one that starts easy and builds to a peak midway through the run before finishing easy. And every third week, you do an easy run.

**Friday--Rest**: Friday is a day of rest in all my programs. This is because runners train hardest on the weekends when they have more time. Don’t compromise your weekend workouts by thinking you have to do something extra on Friday.

**Saturday--Long Run**: If you’re training for a marathon, long runs are obviously the most important workout of the week. The progression begins with a 6-mile workout and increases one mile a week to peak at 20 miles in Weeks 17, 19 and 21. Long runs should be conducted at a pace slower than you plan to run in a marathon. Running too long and too fast and too often will simply wear you out and prevent you from achieving your goals.

**Sunday-Cross-Training**: If you enjoy biking on Wednesdays, you may want to climb back on your bike on Sundays too. Nothing wrong with that. But consider other aerobic exercises: walking, swimming, cross-country skiing (in season). Given the variety of different exercises, the prescription is in time, not distance. You cross-train an hour in Week 1 and progress to 90 minutes for Weeks 19 and 21. If you want to flipflop workouts (cross-training on Saturdays and running on Sundays), that is okay too.

## Some further explanations:

**Strength Training**: I strongly endorse strength training for runners: for general fitness as much as for making you a faster runner. If you strength train regularly, you don’t need to stop while preparing for a marathon, but if new to this activity you may not want to begin. I recommend light weights and high repetitions. Mondays and Wednesdays might be good days on which to strength train, depending on your schedule.

**Races**: For experienced runners, twenty-four weeks is a long time to go without seeing a starting line, so I suggest you consider entering some races, but don’t feel obligated to do so or to follow the schedule exactly as it is written. Distance is unimportant, although if you need feedback on marathon pace, the half marathon is your best predictor.

**Tempo Runs**: I’ve used this term for years to describe a workout featuring a build-up in the middle. Other coaches, however, define Tempo Runs as workouts run at a fast and continuous pace. Regardless, when I ask you to do a Tempo Run, it means that you start easy, then gradually accelerate to near 10-K pace halfway through the workout. Hold that pace for five minutes or more, then gradually slow down. I prescribe time rather than distance and suggest that you get off the roads and into the woods where you can listen to your body rather than run to the rhythm of a GPS watch. Tempo Runs should be intuitive.

Those signing up for one of my interactive programs available from [TrainingPeaks](https://www.trainingpeaks.com/coach/halhigdon#trainingplans) will receive further instructions plus tips on training in the emails I will be sending you daily. This is Marathon 3. Good luck using it to train for your next marathon..

Improve Your Time (visible only in the inspector)

## How to Improve Your 5-K Times

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program. To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork. Here is the type of training you need to do, if you want to improve your 5-K time. To motivate yourself even more, consider signing up for the interactive version available through TrainingPeaks.

**Run:** When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

**Fast:** For several of the Saturday runs, I suggest that you run "fast." How fast is "fast?" Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.

Schedule (raw)

← Marathon Training hub

Legacy

WP id

282

Old URL

/training-programs/marathon-training/marathon-3/

Old slugs

—

Live page

https://www.halhigdon.com/training-programs/marathon-training/marathon-3/

SEO

frontmatter seo.title

—

rendered <title>

Marathon 3 ⚠ differs

frontmatter seo.description

The Marathon 3 program fits conveniently between Novice 2 and Intermediate 1, but its main feature (and appeal) is that it offers only three days of running and an extra dose of cross training for those of us who need a bit more rest between our running workouts. Marathon 3, thus, is for experienced runners, those who have been running a year or two or more and who have raced at distances between 5-K and the marathon. It is not an easy program. Expect to run more miles on those three days. You will also run three long runs of 20 miles in a program lasting 24 weeks.

rendered meta description

The Marathon 3 program fits conveniently between Novice 2 and Intermediate 1, but its main feature (and appeal) is that it offers only three days of running and an extra dose of cross training for those of us who need a bit more rest between our running workouts. Marathon 3, thus, is for experienced runners, those who have been running a year or two or more and who have raced at distances between 5-K and the marathon. It is not an easy program. Expect to run more miles on those three days. You will also run three long runs of 20 miles in a program lasting 24 weeks.

Canonical URL SeoHead will emit

https://higdon-running.com/training-programs/marathon-training/marathon-3/

Media

• image: /_astro/105-runner.CGzV-bIt.png (835×495)

Inventory row

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