Run-Walk Marathon Training Plan

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.