Base Training, Under Four Hour 5 month Program, Mileage
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 | 7 Miles | 3 miles | 4 miles | Rest | 4 miles | Rest | 3-4 miles |
| 2 | 8 Miles | 3 miles | 4 miles | Rest | 4 miles | Rest | 3-4 miles |
| 3 | 9 Miles | 3miles | 5 miles | 3-4 miles | 5 miles | Rest | 3-4 miles |
| 4 | 9Miles | 3 miles | 5 miles | 3-4 miles | 5 miles | Rest | 3-4 miles |
| 5 | 9 Miles | 3 miles | 5 miles | 6 miles Hills |
3-4 miles | Rest | 3-4 miles |
| 6 | 10 Miles | 3 miles | 5 miles | 6 miles Hills |
3-4 miles | Rest | 3-4 miles |
| 7 | 10 Miles | 3 miles | 5 miles | 7 miles | 6 miles Hills |
Rest | 3-4 miles |
| 8 | 11 miles | 3 miles | 6 miles Hills |
5 miles | 6 miles Hills |
Rest | 3-4 miles |
| 9 | 11 miles | 3 miles | 7 miles | 7 miles Hills |
6 miles | Rest | 5 miles |
| 10 | 11 miles | 3 miles | 7 miles | 6 miles Hills |
6 miles | Rest | 5 miles |