Base Training, Under Four Hour 6 month Program, Time based, Option 3
Time based Chart
First Fourteen weeks of a 6 month schedule. With some 2 a day workouts.
For runners with a projected marathon time under 4 hours.
| Week# | Sunday | Monday | Tuesday | Wed. | Thursday | Friday | Saturday |
| 1 | 60 mins | 20-30mins | 45 mins | Rest | 45 mins | Rest | 20- 30mins |
| 2 | 75 mins | 20-30mins | 45 mins | Rest | 45 mins | Rest | 20- 30mins |
| 3 | 75 mins | 20-30mins | 45 mins | 20-30mins | 45 mins | Rest | 20- 30mins |
| 4 | 90 mins | 20-30mins | 45 mins | 45 mins Hills |
45 mins | Rest | 20- 30mins |
| 5 | 90 mins | 20-30mins | 45 mins Hills |
60 mins | 45 mins Hills |
Rest | 45 mins |
| 6 | 90 mins | 20-30mins | Morning 20-35mins Afternoon 45 mins |
Morning 20-35mins Afternoon 45 mins Hills |
Morning 20-35mins Afternoon 20-30mins |
Morning 20-35mins Afternoon 45 mins |
45 mins |
| 7 | 90 mins | 20-30mins | Morning 20-35mins Afternoon 45 mins Hills |
Morning 20-35mins Afternoon 20-30mins |
Morning 20-35mins Afternoon 45 mins Hills |
Rest | 45 mins |
| 8 | 1 hour 45 mins | 20-30mins | Morning 20-35mins Afternoon 60 mins |
Morning 20-35mins Afternoon 45 mins Hills |
Morning 20-35mins Afternoon 45 mins |
Morning 20-35mins |
45 mins |
| 9 | 1 hour 45 mins | 20-30mins | Morning 20-35mins Afternoon 45 mins Hills |
Morning 20-35mins Afternoon 60 mins |
Morning 20-35mins Afternoon 45 mins Hills |
Morning 20-35mins |
45 mins |
| 10 | 2hrs | 20-30mins | Morning 20-35mins Afternoon 60 mins |
Morning 20-35mins Afternoon 60 mins Hills |
Morning 20-35mins Afternoon 45 mins |
Morning 20-35mins |
45 mins |
| 11 | 2hrs | 20-30mins | Morning 20-35mins Afternoon 45 mins |
Morning 20-35mins Afternoon 60 mins Hills |
Morning 20-35mins Afternoon 45 mins |
Rest | 45 mins |
| 12 | 2hrs 15 mins | 20-30mins | Morning 20-35mins Afternoon 60 mins Hills |
Morning 20-35mins |
Morning 20-35mins Afternoon 60 mins Hills |
Morning 20-35mins |
45 mins |
| 13 | 2hrs 15 mins | 20-30mins | Morning 20-35mins Afternoon 45 mins |
Morning 20-35mins Afternoon 60 mins Hills |
Morning 20-35mins Afternoon 45 mins |
Morning 20-35mins |
20- 30mins |
| 14 | 2hrs 15 mins | 20-30mins | Morning 20-35mins Afternoon 60 mins |
Morning 20-35mins Afternoon 60 mins Hills |
Morning 20-35mins Afternoon 45 mins |
Morning 20-35mins |
45 mins |