Base Training, Under Three Hour 6 month Program, Time based

Time based Chart

First fourteen weeks of a 6 month schedule. 
For runners with a projected marathon time under 3 hours.



Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
1 90 min 20-30mins 45 mins 20-30mins 45 mins Rest 20- 30mins
2 90 mins 20-30mins 45 mins 20-30mins 45 mins Rest 20- 30mins
3 1 Hour 45 min 20-30mins 45 mins 60 mins 45 mins Rest 45 mins
4 1 Hour 45 min 20-30mins 60 mins 45 mins 60 mins Rest 45 mins
5 2 hrs 20-30mins 45 mins 60 mins
Hills		 20-30mins Rest 45 mins
6 2 hrs 20-30mins 45 mins Hills 60 mins 45 mins Hills Rest
 45 mins
7 2 hrs 20-30mins 45 mins 60 mins
Hills		 45 mins Rest 20- 30mins
8 2 hrs 20-30mins 60 mins 45 mins Hills 60 mins Rest 45 mins
9 2 hrs 15 min 20-30mins 45 mins Hills 60 mins 45 mins Hills Rest 60 mins
10 2 hrs 15 min 20-30mins 60 mins 45 mins Hills 60 mins Rest 45 mins
11 2 hrs
15 min 		20-30mins 45 mins 60 mins
Hills		 75 mins Rest 20- 30mins
12 2 hrs
30 min 		20-30mins 60 mins 45 mins Hills 60 mins Rest 45 mins
13 2 hrs
15 min 		20-30mins 75 mins 60 mins Hills 75 mins Rest 60 mins
14 2 hrs
30 min 		20-30mins 60 mins 45 mins Hills 60 mins Rest 45 mins

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