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

Mileage Chart



Last 10 weeks of a six month schedule 
See Base Training Schedule for first 14 weeks



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

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
15 12-14 miles 3-5 miles Speed Workout 7-9 miles 8-10miles Rest 7-9 miles
16 14-16 miles 3-5 miles Speed Workout
W/O #2
7-9 miles 8-10miles
Hills
Rest 7-9 miles
17 14-16 miles 3-5 miles Speed Workout
W/O #3
3-4 miles 8-10miles Rest 7-9 miles
18 14-16 miles 3-5 miles Speed Workout
W/O #4
7-9 miles 8-10miles
Hills
Rest 7-9 miles
19 14-16 miles 3-5 miles Speed Workout 7-9 miles 8-11 miles Rest 7-9 miles
20 16-18 miles 3-5 miles Speed Workout 7-10 miles 8-11 miles Rest 7-9 miles
21 14-16 Miles 3-5 miles 5 miles 7-9 miles 5 miles Rest 7-9 miles
22 16-18 Miles 3-5 miles 5 miles 7-9 miles 5 miles Rest 7-9 miles
23 12-14 miles 3-5 miles 7 miles 9 miles 7 miles Rest 7-9 miles
24 12-14 miles 3-5 miles 8 miles 5 miles Rest 6-8 miles Marathon




 
Mileage Chart



Last 10 weeks of a six month schedule 
See Base Training Schedule for first 14 weeks



Workouts in red are hard days Please click on the links below for more details of each workout
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
15 2 hours 25-35mins Speed Workout 45 mins 60 mins Rest 45 mins
16 2 Hours
15 mins
25-35mins Speed Workout
W/O #2
45 mins 60 mins Hills Rest 45 mins
17 2 Hours
15 mins
25-35mins Speed Workout
W/O #3
60 mins 60 mins Rest 45 mins
18 2 Hours
15 mins
25-35mins Speed Workout
W/O #4
45 mins 60 mins Hills Rest 45 mins
19 16-18 miles 25-35mins Speed Workout 60 mins 75 mins Rest 45 mins
20 16-18 miles 25-35mins Speed Workout 75 mins 75 mins Rest
45 mins
21 14-16 Miles 25-35mins 60 min Hills 60 mins 60 mins Rest 45 mins
22 16-18 Miles 25-35mins 60 mins 45 mins 60 mins Rest 45 mins
23 2hrs 25-35mins 45 mins 60 mins 45 mins Rest 45 mins
24 60 mins 25-35mins 60 mins 30 mins Rest 30-45min Marathon


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