Workout Training, Under 4 Hour 5 month Program, Time based
Time based Chart
Last ten weeks of a 5 month schedule.
For runners with a projected marathon time under 4 hours.
| Week# | Sunday | Monday | Tuesday | Wed. | Thursday | Friday | Saturday |
| 11 | 12-14 miles | 3-4 miles | Speed Workout | 3-4 miles | 8-10miles | Rest | 3-5 miles |
| 12 | 12-14 miles | 3-4 miles | Speed Workout W/O #2 |
6-8 miles | 8-10miles Hills |
Rest | 7-9 miles |
| 13 | 12-14 miles | 3-4 miles | Speed Workout W/O #3 |
3-4 miles | 8-10miles | Rest | 7-9 miles |
| 14 | 14-16 miles | 3-4 miles | Speed Workout W/O #4 |
6-8 miles | 8-10miles Hills |
Rest | 7-9 miles |
| 15 | 14-16 miles | 3-5 miles | Speed Workout | 6-8 miles | 8-10 miles | Rest | 7-10 miles |
| 16 | 16-18 miles | 3-5 miles | Speed Workout | 7-10 miles | 8-10 miles | Rest | 7-9 miles |
| 17 | 14-16 Miles | 3-5 miles | 5 miles | 7-9 miles | 5 miles | Rest | 7-9 miles |
| 18 | 14-16 Miles | 3-4 miles | 5 miles | 7-9 miles | 5 miles | Rest | 7-9 miles |
| 19 | 12-14 miles | 3-4 miles | 7 miles | 9 miles | 6miles | Rest | 7 miles |
| 20 | 9-12 miles EASY! |
3-4 miles | 7 miles | 5 miles | Rest | 6-8 miles | Marathon |