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

Last 10 weeks of a five month schedule
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


See additional charts below

Option 1 For runners under 4 hours


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

 
                                                               Time Based chart


Mileage Charts



Option 1 For runners under 4 hours


Last ten weeks of a six month program


Option 2: For women under 4 hours and men closer to 3 hours. Note women close to Three Hour range should consider running two a day workouts after 6th week. (See option 3)


Last ten weeks of a five month program



Option: 3: For Elite women and men close to three Hours. (Includes some 2 a day workouts)

Last ten weeks of a five month program

Last ten weeks of a six month program



Time Based Charts


Option 1 For runners under 4 hours

Last ten weeks of a five month program


Last ten weeks of a six month program




Option 2: For women under 4 hours and men closer to 3 hours. Note women close to Three Hour range should consider running two a day workouts after 6th week. (See option 3)





Last ten weeks of a five month program




Option: 3: For Elite women and men close to three Hours. (Includes some 2 a day workouts)


Last ten weeks of a five month program

Last ten weeks of a six month program



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