Here:I've copied the following from "The Self Coached Runner".It's out of print but it has great schedules taken from real training logs.The 2 Hour 40 Minute Marathon
A 2 hour 40 minute marathon is attainable if you can run:
1 mile in 5 minutes
10k in 34 minutes 30 seconds
To run 2:40 you need to average 6:06 per mile.
A ten week base of 70 to 90 miles weekly is recommended before you begin the final ten weeks of specialized training leading to a 2 hour 40 minute marathon. Included in a typical week's training during this phase should be:
- one long stamina run of 14 to 18 miles at 7:30 to 8:00 per mile.
- one medium-long endurance run of 8 to 12 miles at 6:45 to 7:30 per mile
- two endurance workouts on the track consisting of the following:
- 16 x 400 in 85 seconds, with a 400 recovery in between
- 6 to 8 x 800 in 2 minutes 50 seconds to 3 minutes with an 800 recovery in between
- 4 x 1200 in 4 minutes 20 seconds to 4 minutes 30 seconds with an 800 recovery in between
- 3 x 1 mile in 5 minutes 50 seconds to 6 minutes with an 800 recovery in between
- three days of easy running with 4 to 8 x 75 to 120 at a fast and controlled pace.
The following schedule is a chronicle of author Lawrence's attempt to return to top running form and achieve the personal goal of running 2:40 in the 1983 Houston-Tenneco Marathon. This attempt was made 9 months after major surgery, and this training was closely monitored by co-author Scheid for an impersonal analysis of training progress.
We pick up Lawrence's preparation ten weeks from the set goal.
"Easy running" in this schedule is 7:30 to 8:00 per mile.
1st Week
Day
1. 18 miles easy running
2. 10 x 400 in 80 - 200 R
3. 12 miles easy running incorporating 10 miles in 65:00
4. 3 x 1 mile in 5:45 - 400 R
5. Rest day
6. 6 miles easy running
7. 1/2 marathon race: 1:19:02
2nd Week
Day
1. 12 miles easy running
2. 12 x 200 in 38 - 400 R
3. 10 miles easy running
4. 6 x 800 in 2:45 - 600 R
5. 9 miles easy running
6. 3 miles easy running
7. 15 miles easy running incorporating 12 miles in 72:00
3rd Week
Day
1. 15 miles easy running
2. 10 x 100 in 17 - 300 R
3. 10 miles easy running
4. Rest day
5. 6 miles easy running
6. 4 miles easy running
7. Dallas White Rock Marathon 2 hours 41 minutes 44 seconds **
4th Week
Day
1. 4 miles easy running
2. 4 miles easy running
3. Rest day
4. Rest day
5. Rest day
6. Rest day
7. 10 miles easy running
5th Week
Day
1. 10 miles easy running
2. 4 x 800 in 3:00 - 600 R
3. 12 miles easy running
4. 6 miles easy running incorporating 2 miles in 12:00
5. 9 miles easy running
6. 3 miles easy running
7. 18 miles easy running
6th Week
Day
1. 12 miles easy running incorporating 2 x 1 mile in 5:30
2. 6 x 800 in 2:45 - 400 R
3. 6 miles easy running
4. 9 miles easy running incorporating 6 miles in 36:00
5. 9 miles easy running
6. 5 miles easy running
7. 21 miles in 2:21:45
7th Week
Day
1. 15 miles easy running
2. 10 x 400 in 85 - 400 R
3. 6 miles easy running
4. 10 miles easy running incorporating 6 miles in 36:00
5. Rest day
6. 5 miles easy running
7. 15 miles in 1:29:00
8th Week
Day
1. 18 miles easy running
2. 3 x 1 mile in 5:40 - 200 R
3. 10 miles easy running
4. 2 x 2 miles in 11:45 - 800 R
5. 12 miles easy running
6. 6 miles easy running
7. 21 miles in 2:23:30
9th Week
Day
1. 15 miles easy running
2. 16 x 400 in 82 - 200 R
3. 6 miles easy running
4. 5 x 800 in 2:45 - 200 R
5. 18 miles in 2:01:30
6. Rest day
7. 12 miles easy running incorporating 10 miles in 58:00
10th Week
Day
1. 12 miles easy running
2. 6 miles easy running
3. 2 x 2 miles in 12:00 - 600 R
4. Rest day
5. 5 miles easy running
6. Rest day
7. 5 miles easy running
11th Week
Day
1. Houston-Tenneco Marathon - 2 hours 39 minutes 59 seconds
** The Dallas White Rock Marathon was to be a 20 mile training run at 6:30 per mile but good running conditions and the author's occasional bouts of "impulsiveness" saw him running faster than scheduled and farther than the distance intended.