Base Training, Under Four Hour 6 month Program, Mileage, Option 2 more miles
Mileage Chart
First fourteen weeks of a 6 month schedule.
For runners with a projected marathon time under 3 hours. More Miles
| Week# | Sunday | Monday | Tuesday | Wed. | Thursday | Friday | Saturday |
| 1 | 8 Miles | 3-4 miles | 5 miles | Rest | 5 miles | Rest | 3-4 miles |
| 2 | 8 Miles | 3-4 miles | 5 miles | Rest | 5 miles | Rest | 3-4 miles |
| 3 | 10 Miles | 3-4 miles | 5 miles | 3-4 miles | 5 miles | Rest | 3-4 miles |
| 4 | 10 Miles | 3-4 miles | 5 miles | 45 mins | 5 miles | Rest | 3-4 miles |
| 5 | 10 Miles | 3-4 miles | 5 miles | 6 miles Hills |
3-4 miles | Rest | 3-4 miles |
| 6 | 12 miles | 3-4 miles | 5 miles | 6 miles Hills |
3-4 miles | Rest | 3-4 miles |
| 7 | 12 miles | 3-4 miles | 5 miles Hills |
7 miles | 5 miles Hills |
Rest | 3-4 miles |
| 8 | 12 miles | 3-4 miles | 5 miles | 6 miles Hills |
5 miles | Rest | 3-4 miles |
| 9 | 12-14 miles | 3-4 miles | 7 miles | 6 miles Hills |
7 miles | Rest | 5 miles |
| 10 | 12-14 miles | 3-4 miles | 6 miles Hills |
5 miles | 6 miles Hills |
Rest | 5 miles |
| 11 | 12-14 miles | 3-4 miles | 7 miles | 7 miles Hills |
7 miles | Rest | 3-4 miles |
| 12 | 12-14 miles | 3-4 miles | 7 miles Hills |
5 miles | 8 miles Hills |
Rest | 3-4 miles |
| 13 | 12-15 miles | 3-4 miles | 8 miles | 8 miles Hills |
8 miles | Rest | 5 miles |
| 14 | 12-15 miles | 3-4 miles | 8 miles Hills |
5 miles | 8 miles Hills |
Rest | 5 miles |