How to Run a Marathon
Work  Out Training
Schedule for Runners under 4 hours


Time Based Chart

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

Option 1
For runners with estimated marathon finish times Under 4 hours


Workouts in red are hard days. Please click on any below for more details of each workout
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
15 2 hours 25-35mins 45 mins 20-mins 45 mins Rest 30-45 mins
16 2 Hours
15 mins
25-35mins 45 mins 20-mins 45 mins Hills Rest 50-75 mins
17 2 Hours
15 mins
25-35mins Speed Workout 60 mins 60 mins Rest 50-75 mins
18 2 Hours
15 mins
25-35mins Speed Workout
W/O #2
45 mins 60 mins
Hills
Rest 50-75 mins
19 16-18 miles 25-35mins Speed Workout
W/O #3
60 mins 60 mins Rest 50-75 mins
20  2 Hours
30 mins
25-35mins 45 mins Hills  60 mins 20-mins Rest 50-75 mins  
21  2 Hours
30 mins
25-35mins Speed Workout
W/0 #4
60 mins 75 mins Rest 50-75 mins
22  14-16 Miles 25-35mins 60 mins 45 mins 75 mins Rest 45 mins
23 1 hour 45min 25-35mins 45 mins 60 mins 45 mins Rest 20-30 mins
24 60 mins 25-35mins 45 mins 45 mins Rest 30-50 min Marathon




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