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


Marathon Training Schedule Phase 2 (Workout training)
See Base Training Schedulefor first 14 weeks





Option 2
This chart is for women under 3 hours 30 mins and men near 3 hours
Workouts in red are hard days Please click on the links below for more details of each workout


Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
11 12-14 miles 3-5 miles Speed Workout 7-9 miles 8-10miles Rest 7-9 miles
12 14-16 miles 3-5 miles Speed Workout
W/O #2
7-9 miles 8-10miles
Hills
Rest 7-9 miles
13 14-16 miles 3-5 miles Speed Workout
W/O #3
3-4 miles 8-10miles Rest 7-9 miles
14 14-16 miles 3-5 miles Speed Workout
W/O #4
7-9 miles 8-10miles
Hills
Rest 7-9 miles
15 14-16 miles 3-5 miles Speed Workout 7-9 miles 8-11 miles Rest 7-9 miles
16 16-18 miles 3-5 miles Speed Workout 7-10 miles 8-11 miles Rest 7-9 miles
17 14-16 Miles 3-5 miles 5 miles 7-9 miles 5 miles Rest 7-9 miles
18 16-18 Miles 3-5 miles 5 miles 7-9 miles 5 miles Rest 7-9 miles
19 12-14 miles 3-5 miles 7 miles 9 miles 7 miles Rest 7-9 miles
20 12-14 miles 3-5 miles 9 miles 5 miles Rest 6-8 miles Marathon















 

Time Based Chart











This chart is for women under 3 hours 30 mins and men near 3 hours

Workouts in red are hard days Please click on the links below for more details of each workout
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
11 2 Hours
15 mins
25-35mins Speed Workout 20-mins 60 mins Rest 45 mins
12 2 Hours
15 mins
25-35mins Speed Workout
W/O #2
20-mins 45 mins Hills Rest 45 mins
13 2 Hours
15 mins
25-35mins Speed Workout
W/O #3
60 mins 60 mins Rest 45 mins
14 15-18 miles 25-35mins Speed Workout
W/O #4
45 mins 60 mins Hills Rest 45 mins
15 15-18 miles 25-35mins Speed Workout 60 mins 60 mins Rest 45 mins
16 16-18 miles 25-35mins 45 mins 60 mins 20-mins 45 mins
45 mins
17 14-16 Miles 25-35mins 45 mins Hills 60 mins 60 mins Rest 45 mins
18 2 Hours
25-35mins 60 mins 45 mins 60 mins Rest 30 mins
19 1 hour 45min 25-35mins 45 mins 60 mins 45 mins Rest 20- mins
20 60 mins 25-35mins 45 mins 45 mins Rest 30-min Marathon


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