How to Run a Marathon
Work  Out Training
Schedule for Runners under 5 hours


Last Ten weeks of a five month schedule

(Workout training) See Base Training Schedule for first 10 weeks

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


Option 1
For runners with estimated marathon finish times Under 5 hours
See additional charts below



Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
11 10 Miles 3 miles Rest 4-5 miles  Rest 3-4 miles Rest
12 10 Miles 3 miles Rest 4-5 miles Hills Rest 3-4 miles Rest
13 11 miles 3 miles Rest 5-6 miles Rest 3-4 miles Rest
14 11 miles 3 miles Rest 5-6 miles Hills Rest 3-4 miles Rest
15 12 miles 3 miles Rest 5-6 Miles Rest 3-4 miles Rest
16 12 miles 3 miles Rest 7-8 Miles Rest 3-4 miles Rest
17 13 miles 3 miles Rest 7-8 Miles Rest 3-4 miles Rest
18 16-18 Miles 3 miles Rest 7-8 Miles Rest 3-4 miles Rest
19 10 miles 3 miles Rest 60 mins Rest 3 miles Rest
20 8 miles 3 miles Rest 4-5 miles Rest 3 miles Marathon


Additional Mileage Charts

Option 1 For runners under 5 hours

Last ten weeks of a six month program





For runners on a five day a week schedule
Extra Mileage

Option 2 For runners under 5 hours

Last ten weeks of a five month program



Option 2 For runners under 5 hours
Extra Mileage




Time based Charts



Option 1 For runners under 5 hours

Last ten weeks of a five month program





Option 1 For runners under 5 hours



Last ten weeks of a six month program








For runners on a five day a week schedule
Extra Mileage

Option 2 For runners under 5 hours

Last ten weeks of a five month program



Option 2 For runners under 5 hours
Extra Mileage



Last ten weeks of a six month program




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