How to Run a Marathon
Base Training schedule for Runners underĀ 4 hours


 

First ten weeks of a 5 month schedule.
 See Workout Schedule for second 10 weeks.


Option 1
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 7 Miles 3 miles  4 miles Rest 4 miles Rest 3-4 miles
2 8 Miles 3 miles  4 miles Rest 4 miles Rest 3-4 miles
3 9 Miles  3miles  5 miles 3-4 miles 5 miles Rest 3-4 miles
4 9Miles 3 miles  5 miles 3-4 miles 5 miles Rest 3-4 miles
5 9 Miles 3 miles  5 miles 6 miles
 Hills
3-4 miles  Rest 3-4 miles
6 10 Miles 3 miles  5 miles 6 miles
 Hills
3-4 miles Rest 3-4 miles
7 10 Miles  3 miles   5 miles 7 miles 6 miles
 Hills
Rest 3-4 miles
8 11 miles 3 miles  6 miles
 Hills
5 miles 6 miles
 Hills
Rest 3-4 miles
9 11 miles 3 miles  7 miles 7 miles
 Hills
6 miles Rest 5 miles
10 11 miles 3 miles  7 miles 6 miles
 Hills
6 miles Rest 5 miles



Mileage Charts

Option 1 For runners under 4 hours

First 14 weeks of a six month schedule


Option 2:
For women under 4 hours and men closer to 3 hours. Note women close to Three Hour range should consider running two a day workouts after 6th week. (See option 3)

First 10 weeks of a five month schedule

First 14 weeks of a six month schedule


Option: 3: For men and women closer to 3 hours.
 
First 10 weeks of a five month schedule with some 2 a day workouts

First 14 weeks with some 2 a day workouts

Time Based Charts


Option 1 For runners under 4 hours

First 10 weeks of a 5 month schedule
First 14 weeks of a 6 month schedule


Option 2: For women under 4 hours and men closer to 3 hours. Note women close to Three Hour range should consider running two a day workouts after 6th week. (See option 3)

First 10 weeks of a five month schedule

First 14 weeks of a six month schedule


Option: 3: For Elite women and men closer to 3 hours.

First ten weeks of a five month schedule with some 2 a day

First 14 weeks of a six month schedule with some 2 a day

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