How to Run a Marathon
Work Out Training schedule for Runners over 5 hours

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



 
For runners with estimated marathon finish times over 5 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
11 90 mins
20-30mins Rest 45 mins Rest 20- 30mins Rest
12 90 mins 20-30mins Rest 45 mins 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 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
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