Workout Training charts under 3 hours Test

Workout Training
For runners with a projected marathon time under 3 hours
 
 

Mileage Chart

Last 10 weeks of a six month schedule 
See Base Training Schedule for first 14 weeks



Workouts in red are hard days Please click on the links below for more details of each workout

Week#SundayMondayTuesdayWed.ThursdayFridaySaturday
1512-14 miles3-5 milesSpeed Workout7-9 miles8-10milesRest7-9 miles
1614-16 miles3-5 milesSpeed Workout
W/O #2		7-9 miles8-10miles
Hills		Rest7-9 miles
1714-16 miles3-5 milesSpeed Workout
W/O #3		3-4 miles8-10milesRest7-9 miles
1814-16 miles3-5 milesSpeed Workout
W/O #4		7-9 miles8-10miles
Hills		Rest7-9 miles
1914-16 miles3-5 milesSpeed Workout7-9 miles8-11 milesRest7-9 miles
2016-18 miles3-5 milesSpeed Workout7-10 miles8-11 milesRest7-9 miles
2114-16 Miles3-5 miles5 miles7-9 miles5 milesRest7-9 miles
2216-18 Miles3-5 miles5 miles7-9 miles5 milesRest7-9 miles
2312-14 miles3-5 miles7 miles9 miles7 milesRest7-9 miles
2412-14 miles3-5 miles8 miles5 milesRest6-8 milesMarathon

 
Mileage Chart

Last 10 weeks of a six month schedule 
See Base Training Schedule for first 14 weeks



Workouts in red are hard days Please click on the links below for more details of each workout

Week#SundayMondayTuesdayWed.ThursdayFridaySaturday
152 hours25-35minsSpeed Workout45 mins60 minsRest45 mins
162 Hours
15 mins		25-35minsSpeed Workout
W/O #2		45 mins60 mins HillsRest45 mins
172 Hours
15 mins		25-35minsSpeed Workout
W/O #3		60 mins60 minsRest45 mins
182 Hours
15 mins		25-35minsSpeed Workout
W/O #4		45 mins60 mins HillsRest45 mins
1916-18 miles25-35minsSpeed Workout60 mins75 minsRest45 mins
2016-18 miles25-35minsSpeed Workout75 mins75 minsRest
45 mins
2114-16 Miles25-35mins60 min Hills60 mins60 minsRest45 mins
2216-18 Miles25-35mins60 mins45 mins60 minsRest45 mins
232hrs25-35mins45 mins60 mins45 minsRest45 mins
2460 mins25-35mins60 mins30 minsRest30-45minMarathon

 

14 wk WO Mileage 1a day

How to Run a Marathon

Workout Training
For runners with a projected marathon time under 3 hours


Mileage Chart



Last 10 weeks of a six month schedule
See Base Training Schedule for first 14 weeks



Workouts in red are hard days Please click on the links below for more details of each workout

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
15 12-14 miles 3-5 miles Speed Workout 7-9 miles 8-10miles Rest 7-9 miles
16 14-16 miles 3-5 miles Speed Workout
W/O #2 		7-9 miles 8-10miles
Hills 		Rest 7-9 miles
17 14-16 miles 3-5 miles Speed Workout
W/O #3 		3-4 miles 8-10miles Rest 7-9 miles
18 14-16 miles 3-5 miles Speed Workout
W/O #4 		7-9 miles 8-10miles
Hills 		Rest 7-9 miles
19 14-16 miles 3-5 miles Speed Workout 7-9 miles 8-11 miles Rest 7-9 miles
20 16-18 miles 3-5 miles Speed Workout 7-10 miles 8-11 miles Rest 7-9 miles
21 14-16 Miles 3-5 miles 5 miles 7-9 miles 5 miles Rest 7-9 miles
22 16-18 Miles 3-5 miles 5 miles 7-9 miles 5 miles Rest 7-9 miles
23 12-14 miles 3-5 miles 7 miles 9 miles 7 miles Rest 7-9 miles
24 12-14 miles 3-5 miles 8 miles 5 miles Rest 6-8 miles Marathon




 
Mileage Chart



Last 10 weeks of a six month schedule
See Base Training Schedule for first 14 weeks



Workouts in red are hard days Please click on the links below for more details of each workout
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
15 2 hours 25-35mins Speed Workout 45 mins 60 mins Rest 45 mins
16 2 Hours
15 mins 		25-35mins Speed Workout
W/O #2 		45 mins 60 mins Hills Rest 45 mins
17 2 Hours
15 mins 		25-35mins Speed Workout
W/O #3 		60 mins 60 mins Rest 45 mins
18 2 Hours
15 mins 		25-35mins Speed Workout
W/O #4 		45 mins 60 mins Hills Rest 45 mins
19 16-18 miles 25-35mins Speed Workout 60 mins 75 mins Rest 45 mins
20 16-18 miles 25-35mins Speed Workout 75 mins 75 mins Rest
 45 mins
21 14-16 Miles 25-35mins 60 min Hills 60 mins 60 mins Rest 45 mins
22 16-18 Miles 25-35mins 60 mins 45 mins 60 mins Rest 45 mins
23 2hrs 25-35mins 45 mins 60 mins 45 mins Rest 45 mins
24 60 mins 25-35mins 60 mins 30 mins Rest 30-45min Marathon



 
Website Builder

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
15 12-14 miles 3-5 miles Speed Workout 7-9 miles 8-10miles Rest 7-9 miles
16 14-16 miles 3-5 miles Speed Workout
W/O #2 		7-9 miles 8-10miles
Hills 		Rest 7-9 miles
17 14-16 miles 3-5 miles Speed Workout
W/O #3 		3-4 miles 8-10miles Rest 7-9 miles
18 14-16 miles 3-5 miles Speed Workout
W/O #4 		7-9 miles 8-10miles
Hills 		Rest 7-9 miles
19 14-16 miles 3-5 miles Speed Workout 7-9 miles 8-11 miles Rest 7-9 miles
20 16-18 miles 3-5 miles Speed Workout 7-10 miles 8-11 miles Rest 7-9 miles
21 14-16 Miles 3-5 miles 5 miles 7-9 miles 5 miles Rest 7-9 miles
22 16-18 Miles 3-5 miles 5 miles 7-9 miles 5 miles Rest 7-9 miles
23 12-14 miles 3-5 miles 7 miles 9 miles 7 miles Rest 7-9 miles
24 12-14 miles 3-5 miles 8 miles 5 miles Rest 6-8 miles Marathon



Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
15 12-14 miles 3-5 miles Speed Workout 7-9 miles 8-10miles Rest 7-9 miles
16 14-16 miles 3-5 miles Speed Workout
W/O #2 		7-9 miles 8-10miles
Hills 		Rest 7-9 miles
17 14-16 miles 3-5 miles Speed Workout
W/O #3 		3-4 miles 8-10miles Rest 7-9 miles
18 14-16 miles 3-5 miles Speed Workout
W/O #4 		7-9 miles 8-10miles
Hills 		Rest 7-9 miles
19 14-16 miles 3-5 miles Speed Workout 7-9 miles 8-11 miles Rest 7-9 miles
20 16-18 miles 3-5 miles Speed Workout 7-10 miles 8-11 miles Rest 7-9 miles
21 14-16 Miles 3-5 miles 5 miles 7-9 miles 5 miles Rest 7-9 miles
22 16-18 Miles 3-5 miles 5 miles 7-9 miles 5 miles Rest 7-9 miles
23 12-14 miles 3-5 miles 7 miles 9 miles 7 miles Rest 7-9 miles
24 12-14 miles 3-5 miles 8 miles 5 miles Rest 6-8 miles Marathon




 
Mileage Chart



Last 10 weeks of a six month schedule 
See Base Training Schedule for first 14 weeks



Workouts in red are hard days Please click on the links below for more details of each workout
Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
15 2 hours 25-35mins Speed Workout 45 mins 60 mins Rest 45 mins
16 2 Hours
15 mins 		25-35mins Speed Workout
W/O #2 		45 mins 60 mins Hills Rest 45 mins
17 2 Hours
15 mins 		25-35mins Speed Workout
W/O #3 		60 mins 60 mins Rest 45 mins
18 2 Hours
15 mins 		25-35mins Speed Workout
W/O #4 		45 mins 60 mins Hills Rest 45 mins
19 16-18 miles 25-35mins Speed Workout 60 mins 75 mins Rest 45 mins
20 16-18 miles 25-35mins Speed Workout 75 mins 75 mins Rest
 45 mins
21 14-16 Miles 25-35mins 60 min Hills 60 mins 60 mins Rest 45 mins
22 16-18 Miles 25-35mins 60 mins 45 mins 60 mins Rest 45 mins
23 2hrs 25-35mins 45 mins 60 mins 45 mins Rest 45 mins
24 60 mins 25-35mins 60 mins 30 mins Rest 30-45min Marathon




Week#SundayMondayTuesdayWed.ThursdayFridaySaturday
152 hours25-35minsSpeed Workout45 mins60 minsRest45 mins
162 Hours
15 mins		25-35minsSpeed Workout
W/O #2		45 mins60 mins HillsRest45 mins
172 Hours
15 mins		25-35minsSpeed Workout
W/O #3		60 mins60 minsRest45 mins
182 Hours
15 mins		25-35minsSpeed Workout
W/O #4		45 mins60 mins HillsRest45 mins
1916-18 miles25-35minsSpeed Workout60 mins75 minsRest45 mins
2016-18 miles25-35minsSpeed Workout75 mins75 minsRest
45 mins
2114-16 Miles25-35mins60 min Hills60 mins60 minsRest45 mins
2216-18 Miles25-35mins60 mins45 mins60 minsRest45 mins
232hrs25-35mins45 mins60 mins45 minsRest45 mins
2460 mins25-35mins60 mins30 minsRest30-45minMarathon


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