How to Run a Marathon
Work  Out Training
Schedule for Runners under 5 hours
Second Ten weeks

Time Based charts 

Marathon Training Schedule Phase 2 (Workout training) See Base Training Schedule for first 10 weeks

Last ten weeks in 5 month schedule



Workouts in red are hard days Please click on the links below for more details of each workout
For runners with estimated marathon finish times Under 5 hours

 
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
11 90 mins
20-30mins Rest 45 mins Rest 20- 30mins Rest
12 90 mins 20-30mins Rest 45 min Hills Rest 20- 30mins Rest
13 105 mins 20-30mins Rest 60 mins Rest 20- 30mins Rest
14 105 mins 20-30mins Rest 45 mins Rest 20- 30mins Rest
15 120 mins 20-30mins Rest 60 mins Rest 20- 30mins Rest
16 120 mins 20-30mins Rest 60 mins Hills Rest 20- 30mins Rest
17 135 mins 20-30mins Rest 60 mins Rest 20- 30mins Rest
18 16-18 Miles 20-30mins Rest 60 mins Rest 20- 30mins Rest
19 105 mins 20-30mins Rest 60 mins Rest 20- 30mins Rest
20 60 mins 20-30mins Rest 45 mins Rest 20-30-mins Marathon

 

 













Time Based charts 

Marathon Training Schedule Phase 2 (Workout training) See Base Training Schedule for first 10 weeks

Last ten weeks in 5 month schedule



Workouts in red are hard days Please click on the links below for more details of each workout
For runners with estimated marathon finish times Under 5 hours

Note one less rest day. This chart is for runners that want to add to their weekly mileage.

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
11 90 mins
20-30mins Rest 45 mins Rest 20- 30mins 20-45 mins
12 90 mins 20-30mins Rest 45 min Hills Rest 20- 30mins 20-45 mins
13 105 mins 20-30mins Rest 60 mins Rest 20- 30mins 20-45 mins
14 105 mins 20-30mins Rest 45 mins Rest 20- 30mins 20-45 mins
15 120 mins 20-30mins Rest 60 mins Rest 20- 30mins 20-45 mins
16 120 mins 20-30mins Rest 60 mins Hills Rest 20- 30mins 20-45 mins
17 135 mins 20-30mins Rest 60 mins Rest 20- 30mins 20-45 mins
18 16-18 Miles 20-30mins Rest 60 mins Rest 20- 30mins Rest
19 105 mins 20-30mins Rest 60 mins Rest 20- 30mins Rest
20 60 mins 20-30mins Rest 45 mins Rest 20-30-mins
Very easy!
Marathon

    












Time Based charts 

Marathon Training Schedule Phase 2 (Workout training) See Base Training Schedule for first 10 weeks
Last ten weeks in 6 month schedule



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

For runners with estimated marathon finish times Under 5 hours


 
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
15 90 mins
20-30mins Rest 45 mins Rest 20- 30mins Rest
16 90 mins 20-30mins Rest 45 min Hills Rest 20- 30mins Rest
17 105 mins 20-30mins Rest 60 mins Rest 20- 30mins Rest
18 105 mins 20-30mins Rest 45 mins Rest 20- 30mins Rest
19 120 mins 20-30mins Rest 60 mins Rest 20- 30mins Rest
20 120 mins 20-30mins Rest 60 mins Hills Rest 20- 30mins Rest
21 135 mins 20-30mins Rest 60 mins Rest 20- 30mins Rest
22 16-18 Miles 20-30mins Rest 60 mins Rest 20- 30mins Rest
23 105 mins 20-30mins Rest 60 mins Rest 20- 30mins Rest
24 60 mins 20-30mins Rest 45 mins Rest 20-30-mins Marathon

 

 

 







Time Based charts 

Marathon Training Schedule Phase 2 (Workout training) See Base Training Schedule for first 10 weeks
Last ten weeks in 6 month schedule


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



For runners with estimated marathon finish times Under 5 hours

Note one less rest day. This chart is for runners that want to add to their weekly mileage.


Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
15 90 mins
20-30mins Rest 45 mins Rest 20- 30mins 20-45 mins
16 90 mins 20-30mins Rest 45 min Hills Rest 20- 30mins 20-45 mins
17 105 mins 20-30mins Rest 60 mins Rest 20- 30mins 20-45 mins
18 105 mins 20-30mins Rest 45 mins Rest 20- 30mins 20-45 mins
19 120 mins 20-30mins Rest 60 mins Rest 20- 30mins 20-45 mins
20 120 mins 20-30mins Rest 60 mins Hills Rest 20- 30mins 20-45 mins
21 135 mins 20-30mins Rest 60 mins Rest 20- 30mins 20-45 mins
22 16-18 Miles 20-30mins Rest 60 mins Rest 20- 30mins Rest
23 105 mins 20-30mins Rest 60 mins Rest 20- 30mins Rest
24 60 mins 20-30mins Rest 45 mins Rest 20-30-mins
Very easy!
Marathon

 

Website Builder