Marathon Sub-3:30 Plan: The "Wall-Proof" 16-Week Blueprint

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This 16-week program—designed by Olympian Ilya Tyapkin—guides you through a proven system of endurance building, interval work, tempos, and tapering. By race day, you’ll have the s trength, pacing control, and confidence to hold 4:59/km (7:58/mi) across 42.2 km. Show more