Marathon Sub-3:45 Plan: Own the 42.2km with Confidence

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This plan, designed by Olympian Ilya Tyapkin, solves that by guiding you step by step with a 16-week progressive system that balances long runs, intervals, tempos, recovery, and ta pering. You’ll arrive on race day primed to sustain ~5:20/km (8:35/mi) pace across 42.2 km Show more