Base Training, Under Five Hour 5 month Program, Time based

Time based Chart

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

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