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 six month schedule 
See Base Training Schedule for first 14 weeks


For elite runners and for runners that want higher mileage.


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 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
16 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
17 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
18 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
19 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
20 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
21 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
22 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
23 12-14 miles 3-5 miles 7 miles 9 miles 7 miles Rest 7-9 miles
24 12-14 miles 3-5 miles 9 miles 5 miles Rest 6-8 miles Marathon



 
Time Based Chart

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


For elite runners and for runners that want higher mileage.


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 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
16 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
17 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
18 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
19 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
20 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
21 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
22 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
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

Website Builder