Workout Training, Under 3 Hour 6 month Program, Time based

Time based Chart

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

 

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
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