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

Last 10 weeks of a six month schedule
See Base Training Schedule for first 10 weeks




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





Option 1

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
15 12-14 miles 3-4 miles Speed Workout 3-4 miles 8-10miles Rest 3-5 miles
16 12-14 miles 3-4 miles Speed Workout
W/O #2
6-8 miles 8-10miles
Hills
Rest 7 miles
17 12-14 miles 3-4 miles Speed Workout
W/O #3
3-4 miles 8-10miles Rest 7 miles
18 14-16 miles 3-4 miles Speed Workout
W/O #4
6-8 miles 8-10miles
Hills
Rest 7-9 miles
19 14-16 miles 3-5 miles Speed Workout 6-8 miles 8-10 miles Rest 7-10 miles
20 16-18 miles 3-5 miles Speed Workout 7-10 miles 8-10 miles Rest 7-9 miles
21  14-16 Miles 3-5 miles 5 miles 7-9 miles 5 miles Rest 7-9 miles
22 14-16 Miles 3-4 miles 5 miles 7-9 miles 5 miles Rest 7-9 miles
23 12-14 miles 3-4 miles 7 miles 9 miles 6miles Rest 5 miles
24 9-12 miles 3-4 miles 7 miles 5 miles Rest 6-8 miles Marathon






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