Mileage based Chart

Last ten weeks of a 5 month schedule. 
For runners with a projected marathon time under 3 hours.
Some 2 a day workouts

 

Week# Sunday Monday Tuesday Wed. Thursday Friday Saturday
11 12-14 miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
Speed Workout
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon
8-10miles
Morning
3-5 miles
7-9 miles
12 14-16 miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
Speed Workout

W/O #2
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon

8-10miles

Hills
Morning
3-5 miles
7-9 miles
13 14-16 miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
Speed Workout
W/O #3
Morning
3-5 miles

Afternoon
3-4 miles
Morning
3-5 miles

Afternoon
8-10miles
Morning
3-5 miles
7-9 miles
14 14-16 miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
Speed Workout
W/O #4
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles


Afternoon
8-10miles
Hills
Morning
3-5 miles
7-9 miles
15 14-16 miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon

Speed Workout
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon

8-11 miles
Morning
3-5 miles
7-9 miles
16 16-18 miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles


Afternoon
Speed Workout
Morning
3-5 miles

Afternoon
7-10 miles
Morning
3-5 miles

Afternoon
8-11 miles
Morning
3-5 miles
7-9 miles
17 14-16 Miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles
7-9 miles
18 16-18 Miles Morning
3-4 miles

Afternoon
6 miles
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon
7-9 miles
Morning
3-5 miles

Afternoon
7-9 miles
Rest 7-9 miles
19 12-14 miles 3-5 miles 7 miles 9 miles 7 miles Rest 7-9 miles
20 12-14 miles 3-5 miles 9 miles 5 miles Rest 6-8 miles Marathon
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