Base Training, Under Four Hour 5 month Program, Time based, Option 3

Time based Chart

First 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
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	Morning 20-35mins Afternoon 60 mins	Morning 20-35mins	45 mins
9	1 hour 45 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
10	2Hr	20-30mins	Morning 20-35mins Afternoon 60 mins	Morning 20-35mins Afternoon 45 mins Hills	Morning 20-35mins Afternoon 60 mins	Morning 20-35mins	45 mins