A week-by-week version of Runner Imba's 100-day sub-3:30 program, with every daily workout and target pace kept in one place.
Goal time
3 hours 30 minutes
Goal pace
4:55/km
Duration
2 preseason weeks + 16 training weeks
Peak volume
About 75-80 km per week
Source
Runner Imba
This plan is intended for time-focused runners who already handle substantial weekly mileage. Extend the plan or reduce the distances if it is a large jump from your current training load.
Preseason (Weeks 1-2)Two weeks to reset your routine and establish a consistent easy-running habit.
Week 1
Day
Workout
Pace and details
Mon
Rest
Full rest
Tue
Easy run 8 km + drills
A-skips and butt kicks
Wed
Easy run 10 km
Very easy, with relaxed breathing
Thu
Recovery jog 6 km + core
Planks and squats
Fri
Tempo run 5 km
Marathon pace: 4:55/km
Sat
Long run 16-20 km
Complete the distance without chasing pace
Sun
Recovery jog 5 km
Easy recovery
Week 2
Day
Workout
Pace and details
Mon
Rest
Full rest
Tue
Easy run 10 km + drills
A-skips with attention to form
Wed
Hill repeats 200 m × 8 + easy run 6 km
Focus on heart rate and perceived effort, not speed
Thu
Recovery jog 8 km
Comfortable and easy
Fri
Tempo run 6 km
Marathon pace: 4:55/km
Sat
Long run 18-22 km
Stay relaxed and begin rehearsing gels and fueling
Sun
Recovery jog or 1-hour walk
Choose according to how you feel
Foundation and progression (D-111 to D-69)Increase weekly distance while building aerobic fitness, hill strength, and core stability.
Week of D-111
Day
Workout
Pace and details
Mon
Rest
Adaptation happens during recovery
Tue
Easy run 7 km + 4-6 strides
Easy pace; run 70-100 m at 85-90% effort
Wed
Easy run 10 km
Use the previous day's pace and extend only the distance
Thu
Recovery jog 5 km + core
Two sets of planks, side planks, and bird dogs
Fri
Easy run 8 km + running drills
A-skips, B-skips, butt kicks, and high knees
Sat
Long run 15 km
5:45-6:00/km
Sun
Recovery jog 6 km
7:00/km or slower
Around D-104
Day
Workout
Pace and details
Mon
Full rest
Rest
Tue
Easy run 8 km + running drills
6:30/km
Wed
Easy run 10 km
Comfortable pace: 6:30/km
Thu
Recovery jog 6 km
Easy
Fri
Tempo run 5 km
Warm up and cool down 1-2 km each; main run at 4:55-5:00/km
Sat
Long run 16-20 km
5:45-6:00/km
Sun
Recovery jog 5 km
Optional if you are struggling
Week of D-96
Day
Workout
Pace and details
Mon(D-97)
Rest
Full rest
Tue(D-96)
Easy run 10 km + running drills
6:30-7:00/km
Wed(D-95)
Hill intervals 200 m × 8
Easy run 3 km before and after
Thu(D-94)
Recovery jog 7 km
7:00-7:30/km; optional
Fri(D-93)
Tempo run 6 km
4:55/km
Sat(D-92)
Long run 18-22 km
5:45-6:00/km; hydrate every 5 km
Sun(D-91)
Recovery jog 6 km
7:00-7:30/km
Week of D-90
Day
Workout
Pace and details
Mon(D-90)
Rest or stretching
Easy recovery
Tue(D-89)
Easy run 10 km + running drills
Marathon pace + 90 sec/km
Wed(D-88)
Tempo run 7-10 km
About 4:45/km; test your limit
Thu(D-87)
Recovery jog 6 km
Marathon pace + 120 sec/km
Fri(D-86)
Easy run 8 km + 20 min strength work
Squats and planks
Sat(D-85)
Long run 20-24 km
Marathon pace + 45-60 sec/km
Sun(D-84)
Recovery jog 5 km or rest
Choose according to how you feel
Week of D-83
Day
Workout
Pace and details
Mon(D-83)
Full rest
Days may be rearranged
Tue(D-82)
Easy run 8 km
6:30-7:00/km
Wed(D-81)
Steady run 10 km
5:20-5:25/km or goal pace
Thu(D-80)
Recovery jog 6 km
Keep it short; optional
Fri(D-79)
Easy run 8-10 km + 4 strides
Comfortable
Sat(D-78)
Long run 24 km
6:00-6:30/km; hydration is essential
Sun(D-77)
Easy run 6-8 km
Check how your body feels
Week of D-76
Day
Workout
Pace and details
Mon(D-76)
Full rest
Stretching only
Tue(D-75)
AR progression
5 km (+30 sec) + 5 km (+25 sec) + 5 km (+20 sec)
Wed(D-74)
Recovery jog 8-10 km
6:30-7:00/km or slower
Thu(D-73)
Repeat AR progression
Hold +30 sec/km if you feel poor
Fri(D-72)
Recovery jog 7 km
Easy
Sat(D-71)
Long run 24-26 km
Progress to goal pace over the final 5 km
Sun(D-70)
Easy run 10 km
6:00-6:30/km
Week of D-69
Day
Workout
Pace and details
Mon(D-69)
Full rest
Rest
Tue(D-68)
Progression run
5 km (+25 sec) + 5 km (+20 sec) + 5 km (+15 sec)
Wed(D-67)
Easy run 8 km
6:30-7:00/km
Thu(D-66)
Repeat progression run
Hold +25 sec/km if you feel poor
Fri(D-65)
Recovery jog 7-8 km
Optional
Sat(D-64)
Long run 26-28 km
Progress to +20 to +15 sec/km over the final 6-8 km
Sun(D-63)
Easy run 10 km
About 75-80 km for the week
Speed and endurance (D-62 to D-34)Develop speed and endurance together through intervals, Yasso 800s, and steady runs.
Week of D-62 · 1 km intervals
Day
Workout
Pace and details
Mon(D-62)
Full rest
Rest
Tue(D-61)
Easy run 8 km
6:00-6:30/km
Wed(D-60)
1 km intervals × 8
4:55/km with 60 sec easy-jog recovery
Thu(D-59)
Easy run 7 km
6:00-6:30/km
Fri(D-58)
Easy run + drills
Cadence and stride drills
Sat(D-57)
Progression long run 30 km
5:40 → 5:30 → 5:20 → 5:10/km; finish the final 5 km at goal pace if possible
Sun(D-56)
Recovery jog 5 km
Easy
Week of D-55 · 400 m intervals
Day
Workout
Pace and details
Mon(D-55)
Full rest
Rest
Tue(D-54)
AR 15 km
5:25/km
Wed(D-53)
400 m intervals × 10
1:45-1:50 with 200 m easy jog or 90 sec recovery
Thu(D-52)
Recovery jog 5 km
Easy
Fri(D-51)
Easy run 8 km + running drills
Comfortable
Sat(D-50)
Long run 32 km
Progress through the first 22 km, then run the final 10 km near goal pace
Sun(D-49)
Recovery jog 6 km
Easy
Week of D-48 · Yasso 800s
Day
Workout
Pace and details
Mon(D-48)
Full rest
Stretch and refuel
Tue(D-47)
AR 12 km
Goal pace + 30 sec/km
Wed(D-46)
Yasso 800s × 8-10
800 m in 3:30 + 400 m easy jog in 3:30
Thu(D-45)
Recovery jog 8-10 km
Comfortable
Fri(D-44)
AR progression 12 km
4 km (+30 sec) → 4 km (+25 sec) → 4 km (+20 sec)
Sat(D-43)
Easy run 10 km + 6 strides
Easy
Sun(D-42)
LSD 28 km
Finish the final 5 km at goal pace if possible
Week of D-41 · 10 km steady run
Day
Workout
Pace and details
Mon(D-41)
Full rest
Days may be rearranged
Tue(D-40)
AR 12-15 km
Goal pace + 30 sec/km
Wed(D-39)
Marathon-pace run 10 km
Check breathing, form, and mental state
Thu(D-38)
Progression AR 12-15 km
+15 sec → +10 sec → +5 sec per km
Fri(D-37)
Full rest
Prepare for the weekend's key session
Sat(D-36)
Half marathon or 25 km steady run
Every 5 km: +40 → +30 → +20 → +10 sec, then goal pace
Sun(D-35)
Easy run 60 min
Active recovery
Race preparation and taper (D-34 to D-7)Adapt to marathon pace, then reduce volume so you arrive at the start line fresh.
Week of D-34 · 30 km steady run
Day
Workout
Pace and details
Mon(D-34)
Rest
Full rest
Tue(D-33)
Easy run 10-12 km + 6 strides
60-90 sec/km slower than goal pace
Wed(D-32)
Marathon-pace run 12-14 km
Add a separate warm-up and cool-down
Thu(D-31)
Easy run 10 km
Easy
Fri(D-30)
Rest
Full rest
Sat
Steady run 30 km
Goal pace -5 to +10 sec/km; final 5 km at -5 sec/km if possible
Sun
Easy run 8-10 km
Goal pace + 60-90 sec/km
Week of D-27 · JTBC / Chuncheon preparation
Day
Workout
Pace and details
Tue
Easy run 8 km + 1 km intervals × 8
Chuncheon runners: 5-6 repeats
Wed
AR 14 km
Goal pace + 30-35 sec/km; Chuncheon: 10 km
Thu
Tempo run 14 km
Goal pace + 10-15 sec/km; Chuncheon: 10 km at goal pace
Fri
Easy run 10 km
Same as above
Sat
Long run 30-32 km
Chuncheon: reduce to 25 km
Sun
Easy run 12 km + 6 strides
Finish easy
Week of D-21
Day
Workout
Pace and details
Mon(D-21)
Rest
Full rest
Tue(D-20)
Easy run 8 km + 1 km intervals × 5
Goal pace -10 sec/km
Wed(D-19)
AR 12 km
Goal pace + 30 sec/km
Thu(D-18)
Tempo run 10 km
Goal pace + 10 sec/km
Fri(D-17)
Rest
Full rest
Sat(D-16)
Long run 24-26 km
Between goal pace +30 sec/km and goal pace
Sun(D-15)
Easy run 10 km + 4 strides
Easy
Week of D-14 · Adjustment
Day
Workout
Pace and details
Mon(D-14)
Rest
Full rest
Tue(D-13)
1 km intervals × 4
Goal pace -5 sec/km
Wed(D-12)
AR 10 km
Goal pace + 35 sec/km
Thu(D-11)
Tempo run 8 km
Goal pace + 10 sec/km
Fri(D-10)
Rest
Full rest
Sat(D-9)
Long run 18-20 km
Goal pace + 20-30 sec/km
Sun(D-8)
Easy run 8 km
Prioritize freshness over accumulated mileage
D-7 · Race week
Day
Workout
Pace and details
Mon-Wed
Easy run 6-8 km
Easy
Thu
Tempo run 5 km
Briefly check the feel of goal pace
Fri
Rest
Full rest
Sat
Easy run 3 km + 4 strides
Keep it short and simply wake up the legs
Sun
Race
Arriving at the start line fresh is the priority
Chuncheon
Final two weeks for the Chuncheon Marathon
Day
Workout
Pace and details
Mon
Rest
Full rest
Tue(D-13)
1 km intervals × 4
Goal pace -10 sec/km
Wed
AR 10 km
Goal pace + 30 sec/km
Thu
Tempo run 8 km
Goal pace + 10 sec/km
Fri
Rest
Full rest
Sat
Long run 20 km
Start at goal pace +30 sec/km; finish the final 5 km at goal pace
Sun
Easy run 8 km
Race week: Tue 8 km, Wed 5 km tempo, Thu rest, Fri 4 km, Sun race
During the final two weeks, prioritize sleep and recovery over mileage.
Terms
Schedule terms
Term
Meaning
Marathon pace
About 4:55/km for a sub-3:30 target
AR
The source video's term for a sustained or progression-style aerobic run
Tempo run
A key workout sustained near marathon pace
Yasso 800s
Run 800 m in 3:30, then recover with a 400 m jog over 3:30
Fast finish
Gradually increase the pace toward race pace late in a long run
Steady run
Hold a prescribed pace continuously over a longer distance
