How to Run a Marathon
                                                                                                      Photo By Ancil Nance

Base Training schedule for Runners under 3 hours    


1st 10 weeks of a 5 month schedule.
See Workout Schedule for second 10 weeks.


Marathon Training Schedule Phase 1 (Base training) For runners with a projected marathon time under 3 hours.

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 5 miles 5 miles
Hills
5 miles Rest 3-5 miles
5 10 Miles 6 miles 5 miles
Hills
5 miles 5 miles
Hills
5 miles 7 miles
6 12 miles 6 miles 5 miles 7 miles
Hills
3-5 miles 3-5 miles 7 miles
7 12 miles 6 miles 7 miles 5 miles
Hills
7 miles Rest 7 miles
8 12 miles 6 miles 7 miles
Hills
4-5 miles
7 miles
Hills
4-5 miles


7 miles
9 12-14 miles 6 miles 8 Miles 7 miles
Hills
8 Miles 4-5 miles
7 miles
10 12-14 miles 6 miles 8 Miles 7 miles
Hills
8 Miles 4-5 miles

7 miles


Mileage based chart for 6 month schedule

Time based chart for 5 month schedule

Time based chart for 6 month schedule

 

For elite runners and other runners who want higher mileage.

Mileage Charts



First ten weeks of a 5 month schedule

First fourteen weeks of a 6 month schedule. 


Time Based Charts

First ten weeks of a 5 month schedule

First fourteen weeks of a 6 month schedule

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