Sub 3:45 Marathon Training Schedule

In this post, I share how I structure my running schedule in the lead-up to my next marathon, including two example training weeks – see below for the full training plans available from Runner’s World.

Currently, I'm training for my third marathon with a 16-week sub-3:45 plan, running five days a week and aiming for two full-body strength sessions. My gym workouts prioritise lower-body work—single-leg exercises, isometric holds, and plyometrics—fitted around my runs for convenience. While not optimized for hypertrophy or max strength, my strength sessions focus on injury prevention and muscular endurance to support my running.

The tables below show a general overview of how my running is schedules each week, along with two weeks of sessions - one nearer the beginning of my training block and one about mid-way through. Please be mindful that these training weeks are suited towards an intermediate level of running to achieve a sub 3:45 marathon - so if you are just starting out on your journey, these sessions will be too much.

Day	Session
Monday	Rest
Tuesday	Interval session
Wednesday	Easy run
Thursday	Tempo/ marathon pace
Friday	Rest
Saturday	Easy run
Sunday	Long run

Exemplar Week: Week Three (31 miles)

Day	Session
Monday	Rest
Tuesday	7 miles consisting of, 1 mile warm up, then 4 x 1 mile (or 7:30 minutes) fast, with 400 metres (or 3 minutes) jog recoveries, then 1 mile cool down.
Wednesday	7 miles (70 minutes) easy
Thursday	4 miles (34 minutes) marathon pace
Friday	Rest
Saturday	3 miles (30 minutes) easy
Sunday	10 miles (95 minutes) long

Exemplar Week: Week Nine (45 miles)

Day	Session
Monday	Rest
Tuesday	7 miles consisting of, 1 mile warm up, then 10 x 2 minutes uphill, jog down back recovery, 1 mile cool down.
Wednesday	8 miles (75 minutes) easy
Thursday	9 miles (76 minutes 30 seconds) marathon pace
Friday	Rest
Saturday	3 miles (30 minutes) easy
Sunday	18 miles (approx. 2 hours 35 minutes) long

For the full sub 3:45 marathon training plan and similar training schedules head over to: https://www.runnersworld.com/uk/training/marathon/a776459/marathon-training-plans/