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 2
For elite women and for runners that want higher mileage.


Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
11 12-14 miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
Speed Workout
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon
8-10miles
Morning
3-5 miles
7-9 miles
12 14-16 miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
Speed Workout

W/O #2
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon

8-10miles

Hills
Morning
3-5 miles
7-9 miles
13 14-16 miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
Speed Workout
W/O #3
Morning
3-5 miles

Afternoon
3-4 miles
Morning
3-5 miles

Afternoon
8-10miles
Morning
3-5 miles
7-9 miles
14 14-16 miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
Speed Workout
W/O #4
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles


Afternoon
8-10miles
Hills
Morning
3-5 miles
7-9 miles
15 14-16 miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon

Speed Workout
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon

8-11 miles
Morning
3-5 miles
7-9 miles
16 16-18 miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles


Afternoon
Speed Workout
Morning
3-5 miles

Afternoon
7-10 miles
Morning
3-5 miles

Afternoon
8-11 miles
Morning
3-5 miles
7-9 miles
17 14-16 Miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles
7-9 miles
18 16-18 Miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon
7-9 miles
Rest 7-9 miles
19 12-14 miles 3-5 miles 7 miles 9 miles 7 miles Rest 7-9 miles
20 12-14 miles 3-5 miles 9 miles 5 miles Rest 6-8 miles Marathon




 
Time Based Chart



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 2

For elite women and for runners that want higher mileage.
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
11 2 hours Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
Speed Workout
45 mins Morning
20-30 mins
Afternoon
60 mins
Morning
20-35 mins
45 mins
12 2 Hours
15 mins
Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon

Speed Workout
W/O #2
Morning
20-30 mins
Afternoon
45 mins
Morning
20-30 mins
Afternoon

60
mins Hills
Morning
20-35 mins
45 mins
13 2 Hours
15 mins
Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
Speed Workout
W/O #3
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins
Afternoon
60 mins
Morning
20-35 mins
45 mins
14 2 Hours
15 mins
Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
Speed Workout
W/O #4
Morning
20-30 mins
Afternoon
45 mins

Morning
20-30 mins
Afternoon


60 mins Hills
Morning
20-35 mins
45 mins
15 16-18 miles Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon

Speed Workout
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins
Afternoon
75 mins
Morning
20-35 mins
45 mins
16 16-18 miles Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon

Speed Workout
Morning
20-30 mins
Afternoon

75 mins
Morning
20-30 mins

Afternoon

75 mins
Morning
20-35 mins
45 mins
17 14-16 Miles Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon

60 min
Hills
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins

Afternoon
60 mins
Morning
20-35 mins
45 mins
18 16-18 Miles Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins

Afternoon

60 mins
Morning
20-30 mins
Afternoon
45 mins
Morning
20-30 mins

Afternoon

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



Website Builder