20 week Run-Walk Marathon Training Plan

Run-Walk Marathon Training Plan

Marathon2

From the walkjogrun.net website

Training Plan Overview

The Newbie Run-Walk Marathon Training Program is a very popular program for first-time marathoners and those who want to enjoy training with minimal risk of injury. The program includes running mixed with power-walk breaks. The 20-week program starts with two run-walk workouts of 35 minutes and a long run-walk at 5 miles, and gradually progresses to three run-walk workouts of 50-60 minutes, and one long that slowly builds to 20 miles. The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Run-Walk Program is a perfect program for first-timers, those who have had problems with aches or pains and those who want to progress safely with reduced risk of injury and get in great shape while training for the race. The blend of walking and running together reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance. The Newbie Run-Walk Marathon Program is best suited for those who are new to running and have been covering at least 40 minutes 3-4 times per week for at least six months. If you are currently running less, that is okay, consider using the Half Marathon Run-Walk Training Program to safely build your mileage.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Feb 11
Feb 11
Run-Walk
35 mins
Feb 12
Cross-Training
40 mins
Feb 13
Run-Walk
35 mins
Feb 14
Rest Day
Feb 15
Cross-Training
40 mins
Feb 16
Run-Walk-Endurance
5 miles
Feb 17
Rest Day
Week 2
Feb 18
Feb 18
Run-Walk
35 mins
Feb 19
Cross-Training
40 mins
Feb 20
Run-Walk
35 mins
Feb 21
Rest Day
Feb 22
Cross-Training
40 mins
Feb 23
Run-Walk-Endurance
6 miles
Feb 24
Rest Day
Week 3
Feb 25
Feb 25
Run-Walk
35 mins
Feb 26
Cross-Training
40 mins
Feb 27
Run-Walk
40 mins
Feb 28
Rest Day
Mar 1
Cross-Training
40 mins
Mar 2
Run-Walk Endurance
7 miles
Mar 3
Rest Day
Week 4
Mar 4
Mar 4
Run-Walk
40 mins
Mar 5
Cross-Training
40 mins
Mar 6
Run-Walk
40 mins
Mar 7
Run-Walk
35 mins
Mar 8
Cross-Training
40 mins
Mar 9
Run-Walk Endurance
6 miles
Mar 10
Rest Day
Week 5
Mar 11
Mar 11
Run-Walk
40 mins
Mar 12
Cross-Training
40 mins
Mar 13
Run-Walk
45 mins
Mar 14
Run-Walk
35 mins
Mar 15
Cross-Training
40 mins
Mar 16
Run-Walk Endurance
8 miles
Mar 17
Rest Day
Week 6
Mar 18
Mar 18
Run-Walk
42 mins
Mar 19
Cross-Training
40 mins
Mar 20
Run-Walk
45 mins
Mar 21
Run-Walk
35 mins
Mar 22
Cross-Training
40 mins
Mar 23
Run-Walk Endurance
9 miles
Mar 24
Rest Day
Week 7
Mar 25
Mar 25
Run-Walk
42 mins
Mar 26
Cross-Training
40 mins
Mar 27
Run-Walk
48 mins
Mar 28
Rest Day
Mar 29
Cross-Training
40 mins
Mar 30
Run-Walk Endurance
6 miles
Mar 31
Rest Day
Week 8
Apr 1
Apr 1
Run-Walk
42 mins
Apr 2
Cross-Training
40 mins
Apr 3
Run-Walk
48 mins
Apr 4
Run-Walk
40 mins
Apr 5
Cross-Training
40 mins
Apr 6
Run-Walk Endurance
10 miles
Apr 7
Rest Day
Week 9
Apr 8
Apr 8
Run-Walk
48 mins
Apr 9
Cross-Training
40 mins
Apr 10
Run-Walk
48 mins
Apr 11
Run-Walk
40 mins
Apr 12
Cross-Training
40 mins
Apr 13
Run-Walk Endurance
12 miles
Apr 14
Rest Day
Week 10
Apr 15
Apr 15
Run-Walk
48 mins
Apr 16
Cross-Training
40 mins
Apr 17
Run-Walk
54 mins
Apr 18
Run-Walk
40 mins
Apr 19
Cross-Training
40 mins
Apr 20
Run-Walk Endurance
6 miles
Apr 21
Rest Day
Week 11
Apr 22
Apr 22
Run-Walk
48 mins
Apr 23
Cross-Training
40 mins
Apr 24
Run-Walk
54 mins
Apr 25
Run-Walk
42 mins
Apr 26
Cross-Training
40 mins
Apr 27
Run-Walk Endurance
14 miles
Apr 28
Rest Day
Week 12
Apr 29
Apr 29
Run-Walk
48 mins
Apr 30
Cross-Training
40 mins
May 1
Run-Walk
54 mins
May 2
Run-Walk
42 mins
May 3
Cross-Training
40 mins
May 4
Run-Walk Endurance
8 miles
May 5
Rest Day
Week 13
May 6
May 6
Run-Walk
50 mins
May 7
Cross-Training
40 mins
May 8
Run-Walk
50 mins
May 9
Run-Walk
42 mins
May 10
Cross-Training
40 mins
May 11
Run-Walk Endurance
16 miles
May 12
Rest Day
Week 14
May 13
May 13
Run-Walk
50 mins
May 14
Cross-Training
40 mins
May 15
Run-Walk
50 mins
May 16
Rest Day
May 17
Cross-Training
40 mins
May 18
Run-Walk Endurance
8 miles
May 19
Rest Day
Week 15
May 20
May 20
Run-Walk
48 mins
May 21
Cross-Training
40 mins
May 22
Run-Walk
50 mins
May 23
Run-Walk
42 mins
May 24
Cross-Training
40 mins
May 25
Run-Walk Endurance
18 miles
May 26
Rest Day
Week 16
May 27
May 27
Run-Walk
48 mins
May 28
Cross-Training
40 mins
May 29
Run-Walk
48 mins
May 30
Run-Walk
42 mins
May 31
Cross-Training
40 mins
Jun 1
Run-Walk Endurance
8 miles
Jun 2
Rest Day
Week 17
Jun 3
Jun 3
Run-Walk
54 mins
Jun 4
Cross-Training
40 mins
Jun 5
Run-Walk
54 mins
Jun 6
Run-Walk
42 mins
Jun 7
Cross-Training
40 mins
Jun 8
Run-Walk Endurance
20 miles
Jun 9
Rest Day
Week 18
Jun 10
Jun 10
Run-Walk
54 mins
Jun 11
Cross-Training
40 mins
Jun 12
Run-Walk
54 mins
Jun 13
Rest Day
Jun 14
Cross-Training
40 mins
Jun 15
Run-Walk Endurance
10 miles
Jun 16
Rest Day
Week 19
Jun 17
Jun 17
Run-Walk
48 mins
Jun 18
Cross-Training
40 mins
Jun 19
Run-Walk
48 mins
Jun 20
Rest Day
Jun 21
Cross-Training
40 mins
Jun 22
Run-Walk Endurance
6 miles
Jun 23
Rest
Week 20
Jun 24
Jun 24
Run-Walk
42 mins
Jun 25
Rest Day
Jun 26
Run-Walk
36 mins
Jun 27
Rest Day
Jun 28
Run-Walk
15 mins
Jun 29
Rest Day
Jun 30
Race Day!
26.2 miles

Disclaimer

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