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


Time Based Chart

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

Option 1
For runners with estimated marathon finish times Under 4 hours
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
11 2 hours 20-30mins 45 mins 20-mins 45 mins Rest 20-40 mins
12 2 Hours
15 mins
20-30mins 45 mins 20-mins 45 mins Hills Rest 45-60 mins
13 2 Hours
15 mins
20-30mins Speed Workout 60 mins 60 mins Rest 45-60 mins
14 2 Hours
15 mins
20-30mins Speed Workout
W/O #2
45 mins 60 mins
Hills
Rest 45-60 mins
15 16-18 miles 20-30mins Speed Workout
W/O #3
60 mins 60 mins Rest 45-60 mins
16 2 Hours
30 mins
20-30mins 45 mins 60 mins 20-mins Rest 45-60 mins
17 2 Hours
30 mins
20-30mins 45 mins Hills 60 mins 60 mins Rest 45-60 mins
18 14-16 Miles 20-30mins 60 mins 45 mins 60 mins Rest 45 mins
19 1 hour 45min 20-30mins 45 mins 60 mins 45 mins Rest 20- mins
20 60 mins 20-30mins 45 mins 45 mins Rest 30- 60min Marathon




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