Time 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 2 hours Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
Speed Workout
45 mins Morning
20-30 mins
Afternoon
60 mins
Morning
20-35 mins
45 mins
12 2 Hours
15 mins
Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon

Speed Workout
W/O #2
Morning
20-30 mins
Afternoon
45 mins
Morning
20-30 mins
Afternoon

60
mins Hills
Morning
20-35 mins
45 mins
13 2 Hours
15 mins
Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
Speed Workout
W/O #3
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins
Afternoon
60 mins
Morning
20-35 mins
45 mins
14 2 Hours
15 mins
Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon
Speed Workout
W/O #4
Morning
20-30 mins
Afternoon
45 mins

Morning
20-30 mins
Afternoon


60 mins Hills
Morning
20-35 mins
45 mins
15 16-18 miles Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon

Speed Workout
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins
Afternoon
75 mins
Morning
20-35 mins
45 mins
16 16-18 miles Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon

Speed Workout
Morning
20-30 mins
Afternoon

75 mins
Morning
20-30 mins

Afternoon

75 mins
Morning
20-35 mins
45 mins
17 14-16 Miles Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins
Afternoon

60 min
Hills
Morning
20-30 mins
Afternoon
60 mins
Morning
20-30 mins

Afternoon
60 mins
Morning
20-35 mins
45 mins
18 16-18 Miles Morning
20-30 mins
Afternoon
30-45 mins
Morning
20-30 mins

Afternoon

60 mins
Morning
20-30 mins
Afternoon
45 mins
Morning
20-30 mins

Afternoon

60 mins
Rest 45 mins
19 2hrs 25-35mins 45 mins 60 mins 45 mins Rest 45 mins
20 60 mins 25-35mins 60 mins 30 mins Rest 30-45min Marathon
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