Base Training, Over Five Hour 6 month Program, Time based

Time based Chart

First fourteen weeks of a 6 month schedule. 
For runners with a projected marathon time over 5 hours.

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 20-30mins 20-30mins Rest 20-30 mins Rest 20- 30mins Rest
2 45 mins 20-30mins Rest Rest Rest 20- 30mins Rest
3 45 mins 20-30mins Rest 20-30mins Rest 20- 30mins Rest
4 60mins 20-30mins Rest 45 mins Rest 20- 30mins 20- 30mins
5 60 mins 20-30mins Rest 20-30mins Rest 20- 30mins 20- 30mins
6 75mins 20-30mins Rest 45 mins Rest 20- 30mins
 20- 30mins
7 75 mins 20-30mins Rest 20-30mins Rest 20- 30mins 20- 30mins
8 75 mins 20-30mins Rest 45 mins Rest 20- 30mins 45 mins
9 90 mins 20-30mins Rest 60 mins Rest 20- 30mins 20- 30mins
10 90 mins 20-30mins Rest 45 mins Rest 20- 30mins 45 mins
11 75 mins 20-30mins Rest 20-30mins Rest 20- 30mins 20- 30mins
12 75 mins 20-30mins Rest 45 mins Rest 20- 30mins 45 mins
13 90 mins 20-30mins Rest 60 mins Rest 20- 30mins 20- 30mins
14 90 mins 20-30mins Rest 45 mins Rest 20- 30mins 45 mins

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