How to Run a Marathon
                                                                                                       Photo By Ancil Nance
Workout Training
For runners with a projected marathon time under 3 hours



Last 10 weeks of a five month schedule 
See Base Training Schedule for first 10 weeks




Workouts in red are hard days Please click on the links below for more details of each workout


Chart 1

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
11 2 hours 25-35mins Speed Workout 45 mins 60 mins Rest 45 mins
12 2 Hours
15 mins
25-35mins Speed Workout
W/O #2
45 mins 60 mins Hills Rest 45 mins
13 2 Hours
15 mins
25-35mins Speed Workout
W/O #3
60 mins 60 mins Rest 45 mins
14 2 Hours
15 mins
25-35mins Speed Workout
W/O #4
45 mins 60 mins Hills Rest 45 mins
15 16-18 miles 25-35mins Speed Workout 60 mins 75 mins Rest 45 mins
16 16-18 miles 25-35mins Speed Workout 75 mins 75 mins Rest
45 mins
17 14-16 Miles 25-35mins 60 min Hills 60 mins 60 mins Rest 45 mins
18 16-18 Miles 25-35mins 60 mins 45 mins 60 mins Rest 45 mins
19 2hrs 25-35mins 45 mins 60 mins 45 mins Rest 45 mins
20 60 mins 25-35mins 60 mins 30 mins Rest 30-45min Marathon



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