How to Run a Marathon

Elite Women and other high mileage runners

6 month schedule

First fourteen weeks of a 6 month schedule. 
For runners with a projected marathon time under 3 hours.

See Workout Schedule for second 10 weeks.


Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 8 Miles 3-4 miles 5 miles Rest 5 miles Rest 3-5 miles
2 8 Miles 3-4 miles 5 miles Rest 5 miles Rest 3-5 miles
3 10 Miles 3-4 miles 5 miles 7 miles 5 miles Rest 3-5 miles
4 10 Miles 3-4 miles Morning3-5 miles
Afternoon
5 miles
Morning
3-5 miles

Afternoon
5 miles
Hills
Morning
3-5 miles

Afternoon
5 miles
Rest 3-5 miles
5 10 Miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
5 miles
Hills
Morning
3-5 miles

Afternoon
5 miles
Morning
3-5 miles

Afternoon
5 miles
Hills
5 miles 7 miles
6 12 miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
5 miles
Morning
3-5 miles

Afternoon
7 miles
Hills
Morning
3-5 miles

Afternoon
3-5 miles
Morning
3-5 miles

Afternoon
3-5 miles
7 miles
7 12 miles Morning
3-4 miles

Afternoon
6 miles
Morning
4-5 miles

Afternoon
6 miles
Hills
Morning
4-5 miles

Afternoon
4-5 miles
Morning
4-5 miles

Afternoon
7 miles
Hills
Rest 7 miles
8 12 miles Morning
3-4 miles

Afternoon
6 miles
Morning
4-5 miles

Afternoon
7 miles
Hills
Morning
4-5 miles
Morning
4-5 miles

Afternoon
7 miles
Hills
Morning
4-5 miles


7 miles
9 12-14 miles Morning
3-4 miles

Afternoon
6 miles
Morning
4-5 miles

Afternoon
8 Miles
Morning
4-5 miles

Afternoon
7 miles
Hills
Morning
4-5 miles

Afternoon
8 Miles
Morning
4-5 miles
7 miles
10 12-14 miles Morning
3-4 miles

Afternoon
6 miles
Morning
4-5 miles

Afternoon
8 Miles
Morning
4-5 miles

Afternoon
7 miles
Hills
Morning
4-5 miles

Afternoon
8 Miles
Morning
34-5 miles

7 miles
11 12-14 miles Morning
3-4 miles

Afternoon
6 miles
Morning
4-5 miles

Afternoon
7 miles
Hills
Morning
4-5 miles

Afternoon
5 miles
Morning
4-5 miles

Afternoon
7 miles
Hills
Morning
5 miles
7 miles
12 14-16 miles Morning
3-4 miles

Afternoon
6 miles
Morning
4-5 miles

Afternoon
8 Miles
Morning
4-5 miles

Afternoon
7 miles
Hills
Morning
4-5 miles

Afternoon
7 miles
Morning
5 miles
8 miles
13 14-16 miles Morning
3-4 miles

Afternoon
6 miles
Morning
4-5 miles

Afternoon
7 miles
Hills
Morning
4-5 miles

Afternoon
6 miles
Morning
4-5 miles

Afternoon
7 miles
Hills
Morning
5 miles
8 miles
14 14-16 miles Morning
3-4 miles

Afternoon
6 miles
Morning
4-5 miles

Afternoon
8 Miles
Morning
4-5 miles

Afternoon
7 miles
Hills
Morning
4-5 miles

Afternoon
8 Miles
Morning
5 miles

8 miles






 
Time based Chart

First fourteen weeks of a 6 month schedule. 
For runners with a projected marathon time under 3 hours.

See
Workout Schedule for second 10 weeks.




Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 60 mins 20-30 mins 45 mins 20-30mins 45 mins Rest 20- 30mins
2 90 mins 20-30 mins 45 mins 20-30mins 45 mins Rest 20- 30mins
3 90 mins 20-45 mins 45 mins 60 mins 45 mins Rest 45 mins
4 1 hour 45 min
20-45 mins
MorningRun
20-30 mins

Afternoon
60 mins
Morning
Run
20-30 mins
Afternoon
45 mins Hills
Morning
Run
20-30 mins
Afternoon
60 mins
Morning
Run
20-30 mins
Afternoon
Rest
45 mins
5 1 hour 45 min Morning
20-30 mins
Afternoon
20-45 mins
Morning
20-30 mins

Afternoon
45 mins Hills
Morning
20-30 mins

Afternoon
60 mins
Morning
20-30 mins

Afternoon
45 mins Hills
Morning
20-30 mins

Afternoon
Rest
45 mins
6 2 hrs Morning
20-30 mins
Afternoon
20-45 mins
Morning
20-30 mins
Afternoon
45 mins Hills
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins
Afternoon
45 mins Hills
Morning
20-30 mins
Afternoon
Rest
45 mins
7 2 hrs Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
45 mins
Morning
20-30 mins
Afternoon
60 mins Hills
Morning
20-30 mins
Afternoon
45 mins
Morning
20-30 mins
Afternoon
Rest
20- 30mins
8 2 hrs Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins
Afternoon
45 mins Hills
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins
Afternoon
Rest
45 mins
9 2 hrs 15 min Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
45 mins Hills
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins
Afternoon
45 mins Hills
Morning
20-30 mins
Afternoon
Rest
60 mins
10 2 hrs 15 min Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins
Afternoon
45 mins Hills
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins
Afternoon
Rest
45 mins
11 2 hrs 15 min Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
45 mins
Morning
20-30 mins
Afternoon
60 mins Hills
Morning
20-30 mins
Afternoon
45 mins
Morning
20-30 mins
Afternoon
Rest
20- 30mins
12 2 hrs 15 min 2 hrs Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
75 mins
Morning
20-30 mins
Afternoon
45 mins Hills
Morning
20-30 mins
Afternoon
75 mins
Morning
20-30 mins
Afternoon
Rest
45 mins
13 2 hrs 30min Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
45 mins Hills
Morning
20-30 mins
Afternoon
75 mins
Morning
20-30 mins
Afternoon
45 mins Hills
Morning
20-30 mins
Afternoon
Rest
60 mins
14 2 hrs 30min Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins
Afternoon
45 mins Hills
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins
Afternoon
Rest
45 mins


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