Workout Training, Under 4 Hour 5 month Program, Time based, Option 2

Time based Chart

Last ten weeks of a 5 month schedule. 
For runners with a projected marathon time under 4 hours.

 

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
11 2 hours 20-30mins 45 mins 20-mins 45 mins Rest 20-40 mins
12 2 Hours
15 mins 		20-30mins 45 mins 20-mins 45 mins Hills Rest 45-60 mins
13 2 Hours
15 mins 		20-30mins Speed Workout 60 mins 60 mins Rest 45-60 mins
14 2 Hours
15 mins 		20-30mins Speed Workout
W/O #2 		45 mins 60 mins
Hills 		Rest 45-60 mins
15 16-18 miles 20-30mins Speed Workout
W/O #3 		60 mins 60 mins Rest 45-60 mins
16 2 Hours
30 mins 		20-30mins 45 mins 60 mins 20-mins Rest 45-60 mins
17 2 Hours
30 mins 		20-30mins 45 mins Hills 60 mins 60 mins Rest 45-60 mins
18 14-16 Miles 20-30mins 60 mins 45 mins 60 mins Rest 45 mins
19 1 hour 45min 20-30mins 45 mins 60 mins 45 mins Rest 20- mins
20 60 mins 20-30mins 45 mins 45 mins Rest 30- 60min Marathon
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