How to Run a Marathon
                                                                                                       Photo By Ancil Nance
  (Base training) For runners with a projected marathon time Close to three hours



First fourteen weeks of a 6 month schedule.
See Workout Schedule for second 10 weeks.



Option 2 for women under 3 hours and 20 min and men close to 3 hours.
For runners that wish to increase their mileage further click here for 2 a day workouts


* Note this schedule is for advance runners.

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 8 Miles 3-4 miles 5 miles Rest 5 miles Rest 3-4 miles
2 8 Miles 3-4 miles 5 miles Rest 5 miles Rest 3-4 miles
3 10 Miles  3-4 miles  5 miles 3-4 miles 5 miles Rest 3-4 miles
4 10 Miles 3-4 miles 5 miles 45 mins 5 miles Rest 3-4 miles
5 10 Miles 3-4 miles 5 miles 6 miles
 Hills
 
3-4 miles Rest 3-4 miles
6 12 miles 3-4 miles 5 miles 6 miles
 Hills
3-4 miles Rest 3-4 miles
7 12 miles 3-4 miles 5 miles
 Hills
7 miles 5 miles
 Hills
 
Rest 3-4 miles
8 12 miles 3-4 miles 5 miles 6 miles
 Hills
5 miles Rest 3-4 miles
9 12-14 miles 3-4 miles 7 miles 6 miles
 Hills
7 miles Rest 5 miles
10 12-14 miles 3-4 miles 6 miles
 Hills
5 miles 6 miles
 Hills
Rest 5 miles
11 12-14 miles  3-4 miles 7 miles 7 miles
 Hills
7 miles Rest 3-4 miles
12 12-14 miles  3-4 miles 7 miles
 Hills
5 miles 8 miles
 Hills
Rest 3-4 miles
13 12-15 miles 3-4 miles 8 miles 8 miles
 Hills
8 miles Rest 5 miles
14 12-15 miles 3-4 miles 8 miles
 Hills
 
5 miles 8 miles
 Hills
Rest 5 miles





 
Time Based Chart

First fourteen weeks of a 6 month schedule.
See
Workout Schedule for second 10 weeks.


* Note this schedule is for advance runners.

Option 2 for women under 3 hours and 20 min and men close to 3 hours.
For runners that wish to increase their mileage further click here for 2 a day workouts


* Note this schedule is for advance runners.

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 60 mins 20-30mins 45 mins Rest 45 mins Rest 20- 30mins
2 75 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 90 mins 20-30mins 45 mins 45 mins 45 mins Rest 20- 30mins
5 90 mins 20-30mins 45 mins 45 mins
Hills
45 mins Rest 45 mins
6 90 mins 20-30mins 45 mins
Hills
60 mins 45 mins
Hills
45 mins
45 mins
7 90 mins 20-30mins 45 mins 45 mins
Hills
45 mins Rest 45 mins
8 1 hour 45 mins 20-30mins 60 mins Rest 60 mins Rest 45 mins
9 1 hour 45 mins 20-30mins 45 mins 60 mins
Hills
45 mins Rest 20- 30mins
10 2hrs 20-30mins 60 mins
Hills
45 mins 60 mins
Hills
Rest 45 mins
11 2hrs 20-30mins 45 mins 60 mins
Hills
45 mins Rest 45 mins
12 2hrs 20-30mins 60 mins
Hills
75 mins 60 mins
Hills
Rest 45 mins
13 2hrs 15 mins 20-30mins 45 mins 75 mins
Hills
45 mins Rest 20- 30mins
14 2hrs 15 mins 20-30mins 60 mins 45 mins
Hills
60 mins Rest 45 mins

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