Make sure you taper for your best marathon time (Image credit: Getty) Taper before a 3:30 marathon
You can run at a solid pace each week until you reach around 24 miles, or you can incorporate a tempo session into your long run, where you’re running at your race pace.”Īllen gives an example of how this would look: run 30 minutes easy pace, an hour at tempo pace, then 30 minutes easy pace. There are lots of different ways you can do your long run. “Then there’s the long run, which will help you to get the miles in your legs. These should be short and sharp so you get used to running at speed.
“Speed sessions are also important and there are a number of different training options you can do where you up your speed even further, for example 6 x 1 mile at 7:30 minute a mile pace. “With your tempo sessions, you want to gradually build up the distance where you’re running at pace each week until you reach a maximum of around 12 to 15 miles in a session running at your 7:58 per mile pace. “During training, runners also need to learn how to get comfortable with their aimed for marathon pace, which often involves running faster than this for periods, too.”Īllen says the best way to train specifically for a 3:30 marathon time. Expert tips for running a 3:30 marathon (Image credit: Getty) Training plan for a 3:30 marthonĪ training plan for a 3:30 marathon should include a range of different types of running workouts.Īllen says: “You need to incorporate a mix of tempo running, where you can have a comfortable conversation while running at pace, and speed sessions to help make your marathon pace feel more comfortable, plus a long run each week.
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