A 3:30-hour marathon is approximately 8:00 per mile/5:00 per km. Our sub-3:30 marathon plan, encompassing five to six runs per week, is aimed at experienced runners who are regularly running a ...

Our sub-4:00 marathon plan, encompassing five to six runs per week, is aimed at experienced ... and find out what fuel you can stomach. 3 mins @8:05/mile or 5:01/km + 90 secs easy 2 mins @7 ...