3 Hour 45 Minute Marathon Pace | 12 Week Plan


Seeking a sub sub 3 hour 45 minute marathon pace training plan that will get you the results you are seeking? This plan was designed and created by 2.19.35 marathoner and founder of RunDreamAchieve, Nathan Pennington. Read below for further information and details.


Are you seeking how to better sustain sub 3 hour 45 minute marathon pace? The fact that you are seeking a 3:45 marathon training plan already tells me you are an extremely determined, motivated and dedicated athlete. The goal now is to improve your body's lactate tolerance.

Running a 3.44.59 marathon is going to take some work. 12 weeks is sufficient time to prepare. Yes, we do have 16 week marathon training programs as well if you need more time. RunDreamAchieve training running plans were designed to help athletes use leverage. Leverage simply means doing more with less. You already know how to work hard. How has that worked out for you? The best runners who work hard don't always get the results. You can master 3 45 marathon pace but it does take a different approach to achieve this goals. Heavy emphasis on heart rate training is also emphasized.

Higher mileage is not always the answer. Our plans top out at 70 miles per week. Yes, you can still add in more mileage if you wish on easy days. It wasn't until I started focusing on quality work that I was able to run 2 hours 19 minutes and 35 seconds for the marathon. The goal with RunDreamAchieve training plans is to take the guesswork out of wondering what it takes to run 3:44.59. How? Well, the athlete will be following a proven system built to sustain 8:35 mile/5:20 kilometer pace over the 26.2 mile distance.

Sub 3 45 Marathon Training Plan

Our sub 3 45 marathon training plan is focused on preparing the athlete to run at speeds that are far below 8:35 mile/5.20 kilometer pace. The key to racing well over the 26.2 mile/42.2 kilometer distance is to sustain race pace longer than your competition. In addition, to utilize what you have much more of, fat storage and conserve what you have less of, carbohydrates (glycogen). You want to call upon those carbohydrate stores at the latter miles or kilometers of your race.

Our focus also is teach the body to clear lactic acid faster than it is building up in your bloodstream. The key is to minimize the slow down and get you into that “flow” state. So, the goal with this sub 3-45 training plan is to help you overcome that.

So, we focus on workouts that get the athlete in that sub 8 minute mile pace. Why? Pace sustainment and getting that sub 3 45 marathon pace to feel more like a tempo effort rather than an all out effort. The best runners in your local area and around the world make it look easy for a reason.

They have trained adequately at paces that far exceed 8:32 mile pace. Furthermore, slower and higher mileage simply won't do the job. You are going after a highly competitive and fast marathon time. So, this requires heavy anaerobic work.

3 Hour 45 Minute Marathon Pace

Sub 3.45 Marathon Pace Per Mile

You certainly have to have a small amount of talent to run a 3.44.59 marathon time. This is a highly competitive marathon time you are going for. It is imperative that you do the things your competitors are not. So, be patient with your preparation. You need to hold 8:32 mile or 5:20 per kilometer.

This sub 3:45 marathon training plan was created to get you to train as effectively as you possibly can. Also, a 3.44.59 marathoner has simply trained at paces more consistently below 8:32 mile/5:20 kilometer pace. Athletes breaking the sub 3-45 marathon barrier are well accustomed to training below 8 minute mile pace and often.

Sub 3:45 Marathon Strategy

I designed these training programs for a reason; the training workouts you’ll be doing helped me lower my marathon personal PR from 2.43.36 to 2.19.35. In addition, I was able to lower my half marathon personal best from 1.10.29 to 1.07.06. So, I want you to do similar workouts so you get similar results. The 12-week sub 3 45 marathon training plan has a high week of 70 miles and a low week of 36 miles.

I am fine with you adding to or taking away from the mileage as you see fit. That being said, the specific, harder workouts have a purpose and must be adhered to. Why? The workouts you will be conducive to aiding you to get under the sub 3 45 marathon barrier. Proper planning is what it takes to run a 3.44.59 marathon time, period.

Also, do not get caught up with the idea that high mileage is the key to break the sub 3-45 marathon barrier, because it isn’t. I ran as high as 142 miles a week trying to improve my marathon time and it left me irritable and fatigued. I ran my marathon best of 2.19.35 running 85 to 90 miles a week.

Sub 3 Hour 45 Minute Marathon Training Plan Facts
  • Instantly downloadable and available in powerpoint PDF format upon purchase
  • created by a 2.19.35 marathoner with 28 years of experience
  • Simple and easy, week to week scrolling training plan
  • PayPal verified
  • Purchase is encrypted for your protection
  • 30 day money back guarantee if not satisfied
  • Purchase comes with 10% off all RunDreamAchieve Merch at our Merch Store
  • 1 day off per week to ensure recovery and adaptation takes place
  • 12-week training plan with a 10-day taper to yield you get the highest return on your investment

So, if you are ready to become a 3.44.59 half marathoner get your copy of the sub 3 45 marathon training plan today. Make sure to visit RunDreamAchieve University for more resources. Make sure to subscribe to the RunDreamAchieve YouTube Channel for free content updated weekly.