How to Run a Marathon
Runners under 3 hours
First ten weeks of a 5 month schedule.
See Workout Schedule for second 10 weeks 

For runners with a projected marathon time under 3 hours.




Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 90 min 20-30mins 45 mins 20-30mins 45 mins Rest 20- 30mins
2 90 mins 20-30mins 45 mins 20-30mins 45 mins Rest 20- 30mins
3 1 Hour 45 min 20-30mins 45 mins 60 mins 45 mins Rest 45 mins
4 1 Hour 45 min 20-30mins 60 mins 45 mins 60 mins Rest 45 mins
5 2 hrs 20-30mins 45 mins 60 mins
Hills
20-30mins Rest 45 mins
6 2 hrs 20-30mins 45 mins Hills 60 mins 45 mins Hills Rest
45 mins
7 2 hrs 20-30mins 45 mins 60 mins
Hills
45 mins Rest 20- 30mins
8 2 hrs 20-30mins 60 mins 45 mins Hills 60 mins Rest 45 mins
9 2 hrs 15 min 20-30mins 45 mins Hills 60 mins 45 mins Hills Rest 60 mins
10 2 hrs 15 min 20-30mins 60 mins 45 mins Hills 60 mins Rest 45 mins


 
First fourteen weeks of a 6 month schedule.

See Workout Schedule for second 10 weeks

For runners with a projected marathon time under 3 hours.




Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 90 min 20-30mins 45 mins 20-30mins 45 mins Rest 20- 30mins
2 90 mins 20-30mins 45 mins 20-30mins 45 mins Rest 20- 30mins
3 1 Hour 45 min 20-30mins 45 mins 60 mins 45 mins Rest 45 mins
4 1 Hour 45 min 20-30mins 60 mins 45 mins 60 mins Rest 45 mins
5 2 hrs 20-30mins 45 mins 60 mins
Hills
20-30mins Rest 45 mins
6 2 hrs 20-30mins 45 mins Hills 60 mins 45 mins Hills Rest
45 mins
7 2 hrs 20-30mins 45 mins 60 mins
Hills
45 mins Rest 20- 30mins
8 2 hrs 20-30mins 60 mins 45 mins Hills 60 mins Rest 45 mins
9 2 hrs 15 min 20-30mins 45 mins Hills 60 mins 45 mins Hills Rest 60 mins
10 2 hrs 15 min 20-30mins 60 mins 45 mins Hills 60 mins Rest 45 mins
11 2 hrs
15 min
20-30mins 45 mins 60 mins
Hills
75 mins Rest 20- 30mins
12 2 hrs 
30 min
20-30mins 60 mins 45 mins Hills 60 mins Rest 45 mins
13 2 hrs
15 min
20-30mins 75 mins 60 mins Hills 75 mins Rest 60 mins
14 2 hrs 
30 min
20-30mins 60 mins 45 mins Hills 60 mins Rest 45 mins

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