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Training Programs >> Online Training Schedules >> Marathon 3:30 Pace

Marathon: 3:30 Pace

(Recorded in Kilometres) • Training Information / Schedule Key

Week Sun Mon Tue Wed Thu Fri Sat Total
17 Oct-4 Oct-5 Oct-6 Oct-7 Oct-8 Oct-9 Oct-10 79
23 OFF 8 14 8 10 16
LSD Run/Walk   Tempo Speed
5 x 1.6km
Steady Run Fartlek Race Pace
18 Oct-11 Oct-12 Oct-13 Oct-14 Oct-15 Oct-16 Oct-17 27
6 OFF 8 10 OFF OFF 3
Steady Run   Race Pace Race Pace     Steady Run
Pace Schedule (min/km) Long Run (LSD) Steady Run Tempo/Hills/Fartlek Speed Race Walk Adjusted Race Pace
To Complete 3:30 5:37-6:20 5:37 5:03 4:24 4:59 4:43



Training Information

Run/Walk Interval = 10 min running/1 min walking

Hills are a distance of 600m

Distance for the day is calculated as the approximate distance covered up and down the hill. Now, you will no doubt have to run to the hill and back from the hill unless you drive to the hill. You will need to add your total warm-up and warm-down distance to the totals noted on the training schedule. I recommend a distance of 3km both ways to ensure adequate warm-up and recover because hills put a lot of stress on the body. Hills are run at tempo pace (80% maximum heart rate) and must include a heart rate recover to 120bpm at the bottom of each hill repeat.


LSD Run/Walk

Long Slow Distance runs are the corner-stone of any distance training program

These runs are meant to be done much slower than race pace.

  • To increase capillary network in your body and raise anaerobic threshold
  • Mentally prepares you for long races



These workouts are intended to be near the lactate threshold pace, 80%. MHR

  • They are designed to improve the lactate threshold for the athlete, in other words — to help people move faster
  • Tempo workouts should stress the body at a specific intensity level — not more, not less. The workout should ideally take place on smooth, flat terrain under relatively calm weather conditions.
  • Tempo workouts are typically of 20-30 minute non-stop duration with a warm up and cool down added. Alternatively, tempo repeats can consist of a few shorter sets of tempo intervals with a short rest between them. In this way, tempo workouts can be increased to 30-50 minutes overall.
  • Experience has taught that optimum benefit is gained by staying within these ranges. More does not necessarily mean better and in this case, overstress and even injury could be the result.

Tempo Workouts


Hi John,
Why do we have 2 hard days in a row? For example, a tempo run scheduled for Tuesday — Wednesday and or a tempo run followed by a hill repeat day? Isn't this too much without a rest?


In my book Running Room's Book on Running, in all of our clinic manuals and the schedules on our website we do Tempo Runs on Tuesday — Wednesday night and then follow a Tempo Run with a Hill Repeat day later on in the program. Now this may seem like a lot but we do have a reason for this. We build into our program periodization (periods of stress and rest). We at times inject a period of 'stress' into the program by having 2 back to back days of harder workouts but never more than 2 days.

Hope this answers your question, stay running, stay having fun!

John Stanton

Steady Run

Steady run is a run below targeted race pace.

Run at a comfortable speed; if in doubt, go slow. The run is broken down into components of running and walking. Based upon the clinic, the ratio of running to walking will change.

In the 5km and 10km clinics the Running Room now use the run/walk formula (10 — 1) on all runs, which includes regular steady weekday runs. We do not encourage participants to run continuous at these levels but prefer the walk/run approach. In the Marathon and Half Marathon programs walk breaks are optional during the week but not optional on the long run (Sunday), they must be part of the program. They are a great way to keep you consistent in your training.

  • To develop stamina, build strength and pace judgment
  • Improves your confidence

Let your HRM be your digital coach

Your HRM is your digital coach, keeping your workouts at the precise intensity needed to achieve your goals, safely and effectively. Many exercisers 'drop out' of a fitness program because they try to do 'too much too soon'. Your HRM can help you stay at the right intensity to keep from fatiguing, or burning out.

  • Your body uses oxygen to convert nutrients into energy for muscle movement and body functions. When you exercise, your heart rate increases to deliver more oxygen to the working muscles
  • By performing cardiovascular exercise regularly, your heart and circulatory system become stronger and more efficient at delivering oxygen to your muscles. And, your muscles become more efficient at converting calories into energy
  • Your 'target zone' is the intensity range that allows you to improve your fitness at a safe and comfortable level. This zone is expressed as a percentage of your maximal heart rate based on your current fitness level and your goals
  • Your HRM makes it possible to receive real time feedback on your HR during exercise, keeping you in your training zone for maximum results from every workout


Hill training combines the benefits of both interval and speed training. It develops strength and increases max VO2. Hills can be run over a variety of distances and grades and can be combined with longer runs.

  • Hills can be run as repeats or as hilly runs
  • Downhill running can be used to help develop leg speed and to train for specific races containing lots of hills
  • Great care must be taken when designing downhill workouts, as they are significant sources of injury
  • 80% MHR


Hi John,
Why are hills scheduled for Wednesday and not other days of the week?


In my book 'Running Room's Book on Running', in our clinic manuals and on the schedules on our website, we do hills on Wednesday. We build into our program periodization (periods of stress and rest). Changing the hill night would be like changing the long run, you would have to adapt the whole weeks training to build in adequate periodization to avoid the risk of injury.

Hope this answers your question, stay running, stay having fun!

John Stanton

Race Pace

To train the body to run at exactly the pace and intensity that they will be required to run during the target race.

  • When the body and mind adapt to this pace during training, the actual race seems to require less effort and stress, at least in the early miles!
  • To train the body to tolerate increasing levels of lactic acid
  • To develop stamina and pace judgment
  • Improves your confidence

Walk Adjusted Race Pace

How do we arrive at a Walk Adjusted race pace? When you are walking, you are moving slower than your average run pace. When you are running, you are moving faster than your average walk pace. The walk adjusted race pace factors in the variation in walking and running speed. The challenge is knowing the average speed of your walking pace. We have devised a formula to calculate moderate walk pace, which allows us to determine the exact splits including running and walking pace. The effect of this calculation is that the run pace is faster per kilometer than the average race pace. However when calculated with your walk pace you will end up with your target race pace.

You can go on-line at and print out your Walk Adjusted pace bands for race day!


This means "Speed Play". This type of training can be a great way to break up the monotony of regular intervals.

  • A continuous session including changes of pace for various distances of the athletes choosing. Short bursts at 70-80% effort, plus recovery periods to bring the heart rate down to 120 bpm. The nature of fartlek places it in both sections, depending on how the athlete chooses to do it.


To build determination and strength. Fartlek teaches a runner to run at a varied tempo instead of locking into one pace. This will make a runner stronger over a course with varying terrain, and can help a runner learn to stay with their competitors when he or she throw a surge in the middle of a race.


Speed training is intended to develop muscle strength, increase leg turnover and improve mechanical efficiency.

  • The pace is faster than the max VO2 level. Since the primary purpose is to increase strength as opposed to endurance, recovery periods between sets should be long so that no accumulation of lactic acid occurs.
  • A typical workout might be 8 to 12 by 400m. Intervals at a pace 20 to 30 seconds per mile faster than 5K race pace with a 1:3 work/recovery ratio.
  • Runners training for shorter distance races will shorten the recovery periods the closer they get to their target race in order to also train the lactate tolerance system.


Race day!

This is what you have been anticipating since day #1.

Good luck!