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

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net’s training program.