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Bronze - Sub 3:30 Marathon

Bronze - Sub 3:30 Marathon

Courtney Kitchen's Marathon Training Plan - Sub 3:30


The Sub 3:30 Marathon Training Plan is for you if:

  • You are looking to hit the 3:30 women & non-binary, 18–34-year age group Boston Qualifying standard.

  • This is a good goal for you if you can run ~21:30 for a 5k or ~1:40 for a half marathon.

  • You have at least 1-2 years of experience running consistently. 

  • You are comfortable running 25-45 miles/week.

  • You have some experience with speed, interval, tempo, etc. workouts.

  • You are able to complete a 10-12-mile-long run prior to starting the plan.


This Training Plan Includes:

  • 20-week plan to prepare to break 3:30 in the marathon, including a base building phase, speed building phase, marathon specific phase & taper phase

  • Starts at ~26 miles/week & gradually increases to ~50 miles/week.

  • Detailed notes explaining how to execute runs properly & exact pace ranges for workouts.

  • 5-6 total runs/week

  • 1-2 speed/interval workouts/week or 1 speed/interval workout + 1 long run workout.

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