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
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