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


For runners with estimated marathon finish times Under 5 hours



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 60 mins Rest 3-4 miles Rest
14 11 miles 3 miles Rest 5-6 miles 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














Last Ten weeks of a six month schedule
 


Marathon Training Schedule Phase 2 (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


For runners with estimated marathon finish times Under 5 hours


Note one less rest day. This chart is for runners that want to add to their weekly mileage.




Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
15 10 Miles 3 miles Rest 4-5 miles Rest 3-4 miles 3-4 miles
16 10 Miles 3 miles Rest 4-5 miles Hills Rest 3-4 miles 3-4 miles
17 11 miles 3 miles Rest 60 mins Rest 3-4 miles 3-4 miles
18 11 miles 3 miles Rest 5-6 miles Rest 3-4 miles 3-4 miles
19 12 miles 3 miles Rest 5-6 Miles Rest 3-4 miles 3-4 miles
20 12 miles 3 miles Rest 7-8 Miles Rest 3-4 miles 3-4 miles
21 13 miles 3 miles Rest 7-8 Miles Rest 3-4 miles 3-4 miles
22 16-18 Miles 3 miles Rest 7-8 Miles Rest 3-4 miles 3-4 miles 
23 10 miles 3 miles Rest 60 mins Rest 3 miles Rest
24  8 miles 3 miles Rest 4-5 miles Rest 3 miles Marathon


















Last Ten weeks of a  six 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






For runners with estimated marathon finish times Under 5 hours



Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
15 10 Miles 3 miles Rest 4-5 miles Rest 3-4 miles Rest
 16 10 Miles 3 miles Rest 4-5 miles Hills Rest 3-4 miles Rest
 17 11 miles 3 miles Rest 60 mins Rest 3-4 miles Rest
18 11 miles 3 miles Rest 5-6 miles Rest 3-4 miles Rest
19 12 miles 3 miles Rest 5-6 Miles Rest 3-4 miles Rest
20 12 miles 3 miles Rest 7-8 Miles Rest 3-4 miles Rest
21 13 miles 3 miles Rest 7-8 Miles Rest 3-4 miles Rest
22 16-18 Miles 3 miles Rest 7-8 Miles Rest 3-4 miles Rest
23 10 miles 3 miles Rest 60 mins Rest 3 miles Rest
24 8 miles 3 miles Rest 4-5 miles Rest 3 miles Marathon




















Last Ten weeks of a  five month schedule 



Marathon Training Schedule Phase 2 (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


For runners with estimated marathon finish times Under 5 hours


Note one less rest day. This chart is for runners that want to add to their weekly mileage.




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

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