How to Run a Marathon
                                                                                                       Photo By Ancil Nance
  (Base training) For runners with a projected marathon time Under 4 hours
Time based charts.

First ten weeks of a 5 month schedule.
 See Workout Schedule for second 10 weeks.

Option 1
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 60 mins 20-30mins 45 mins Rest 45 mins Rest 20- 30mins
2 60 mins 20-30mins 45 mins Rest 45 mins Rest 20- 30mins
3 75 mins 20-30mins 45 mins 20-30mins 45 mins Rest 20- 30mins
4 75 mins 20-30mins 45 mins 45 mins 45 mins Rest 20- 30mins
5 75 mins 20-30mins 45 mins 45 mins
Hills
45 mins Rest 20- 30mins
6 90 mins 20-30mins 45 mins
Hills
60 mins 45 mins
Hills
Rest 20- 30mins
7 90 mins 20-30mins 45 mins 45 mins
Hills
45 mins Rest 20- 30mins
8 1 hour 45 mins 20-30mins 60 mins 45 mins 45 mins
Hills
Rest 45 mins
9 1 hour 45 mins 20-30mins 45 mins 60 mins
Hills
45 mins Rest 20- 30mins
10 1 hour 45 mins 20-30mins 60 mins 45 mins
Hills
45 mins Rest 45 mins

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