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 |