Workout Training, Under 4 Hour 5 month Program, Mileage, Option 3

Mileage based Chart

Last ten weeks of a 5 month schedule.
For runners with a projected marathon time under 4 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