Tim’s Marathon
MarathonModerate20 weeks
Sub 4 Hour
Schedule
Week 1
Mon
Rest
Tue
Hills
6 reps
Wed
Rest
Thu
Tempo
4 miles
Fri
Rest
Sat
Easy
3 miles
Sun
Long
6 miles
Week 2
Mon
Rest
Tue
Hills
6 reps
Wed
Rest
Thu
Tempo
4 miles
Fri
Rest
Sat
Easy
3 miles
Sun
Long
7 miles
Week 3
Mon
Rest
Tue
Hills
7 reps
Wed
Rest
Thu
Tempo
5 miles
Fri
Rest
Sat
Easy
3 miles
Sun
Long
8 miles
Week 4
Mon
Rest
Tue
Hills
7 reps
Wed
Rest
Thu
Tempo
5 miles
Fri
Rest
Sat
Easy
3 miles
Sun
Long
9 miles
Week 5
Mon
Rest
Tue
Hills
8 reps
Wed
Rest
Thu
Tempo
6 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
10 miles
Week 6
Mon
Rest
Tue
Hills
8 reps
Wed
Rest
Thu
Tempo
6 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
11 miles
Week 7
Mon
Rest
Tue
Hills
9 reps
Wed
Rest
Thu
Tempo
7 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
12 miles
Week 8
Mon
Rest
Tue
Hills
9 reps
Wed
Rest
Thu
Tempo
7 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
13 miles
Week 9
Mon
Rest
Tue
Hills
10 reps
Wed
Rest
Thu
Tempo
8 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
14 miles
Week 10
Mon
Rest
Tue
Hills
10 reps
Wed
Rest
Thu
Tempo
8 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
15 miles
Week 11
Mon
Rest
Tue
Intervals
6 x 600m
Wed
Rest
Thu
Tempo
9 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
16 miles
Week 12
Mon
Rest
Tue
Intervals
6 x 800m
Wed
Rest
Thu
Tempo
9 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
17 miles
Week 13
Mon
Rest
Tue
Intervals
7 x 600m
Wed
Rest
Thu
Tempo
10 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
18 miles
Week 14
Mon
Rest
Tue
Intervals
7 x 800m
Wed
Rest
Thu
Tempo
10 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
19 miles
Week 15
Mon
Rest
Tue
Intervals
8 x 600m
Wed
Rest
Thu
Tempo
11 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
20 miles
Week 16
Mon
Rest
Tue
Intervals
8 x 800m
Wed
Rest
Thu
Tempo
11 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
21 miles
Week 17
Mon
Rest
Tue
Intervals
9 x 600m
Wed
Rest
Thu
Tempo
12 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
22 miles
Week 18
Mon
Rest
Tue
Intervals
9 x 800m
Wed
Rest
Thu
Tempo
12 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
23 miles
Week 19
Mon
Rest
Tue
Intervals
10 x 600m
Wed
Rest
Thu
Tempo
13 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
24 miles
Week 20
Mon
Rest
Tue
Intervals
10 x 800m
Wed
Rest
Thu
Tempo
13 miles
Fri
Rest
Sat
Easy
4 miles
Sun
Long
25 miles