Time based Chart

First Fourteen weeks of a 6 month schedule. With some 2  a day workouts.
For runners with a projected marathon time under 4 hours.

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 60 mins 20-30mins 45 mins Rest 45 mins Rest 20- 30mins
2 75 mins 20-30mins 45 mins Rest 45 mins Rest 20- 30mins
3 75 mins 20-30mins 45 mins 20-30mins 45 mins Rest 20- 30mins
4 90 mins 20-30mins 45 mins 45 mins
Hills
45 mins Rest 20- 30mins
5 90 mins 20-30mins 45 mins
Hills
60 mins 45 mins
Hills
Rest 45 mins
6 90 mins 20-30mins Morning
20-35mins

Afternoon
45 mins
Morning
20-35mins

Afternoon
45 mins
Hills
Morning
20-35mins

Afternoon
20-30mins
Morning
20-35mins

Afternoon
45 mins
45 mins
7 90 mins 20-30mins Morning
20-35mins

Afternoon
45 mins
Hills
Morning
20-35mins

Afternoon
20-30mins
Morning
20-35mins

Afternoon
45 mins
Hills
Rest 45 mins
8 1 hour 45 mins 20-30mins Morning
20-35mins

Afternoon
60 mins
Morning
20-35mins

Afternoon
45 mins
Hills
Morning
20-35mins

Afternoon
45 mins
Morning
20-35mins

45 mins
9 1 hour 45 mins 20-30mins Morning
20-35mins

Afternoon
45 mins
Hills
Morning
20-35mins

Afternoon
60 mins
Morning
20-35mins

Afternoon
45 mins
Hills
Morning
20-35mins
45 mins
10 2hrs 20-30mins Morning
20-35mins

Afternoon
60 mins
Morning
20-35mins

Afternoon
60 mins
Hills
Morning
20-35mins

Afternoon
45 mins
Morning
20-35mins
45 mins
11 2hrs 20-30mins Morning
20-35mins

Afternoon
45 mins
Morning
20-35mins

Afternoon
60 mins
Hills
Morning
20-35mins

Afternoon
45 mins
Rest 45 mins
12 2hrs 15 mins 20-30mins Morning
20-35mins

Afternoon
60 mins
Hills
Morning
20-35mins
Morning
20-35mins

Afternoon
60 mins
Hills
Morning
20-35mins

45 mins
13 2hrs 15 mins 20-30mins Morning
20-35mins

Afternoon
45 mins
Morning
20-35mins

Afternoon
60 mins
Hills
Morning
20-35mins

Afternoon
45 mins
Morning
20-35mins
20- 30mins
14 2hrs 15 mins 20-30mins Morning
20-35mins

Afternoon
60 mins
Morning
20-35mins

Afternoon
60 mins
Hills
Morning
20-35mins

Afternoon
45 mins
Morning
20-35mins
45 mins
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