How to Run a Marathon
Work  Out Training
Schedule for Runners under 3 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

Chart 1

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




Mileage Charts

Last ten weeks of a six month program


Time Based Charts
Last ten weeks of a five month program

Last ten weeks of a six month program


Time Based Charts
For elite runners and runners who want higher mileage

Last ten weeks of a five month program

Last ten weeks of a six month program

Mileage Charts

Elite  and advance runners who want higher mileage
Last ten weeks of a five month program

Last ten weeks of a six month program
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