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Full Marathon Training Plans

What's New in Version 4.3.9

Released: 01/23/2014
Facebook fitness data

When you share a training session on Facebook you and your friends will now see the map of your route and stats about the session (unless your session is private).

* Fixed bug with app "freezing" on the progress loader requiring a force quit
* Fixed bug where map tiles would stop displaying
* Fixed color of search bar on find routes screen
* Fixed bug preventing offline use of recently viewed routes
* Better error messages when internet connection is weak
* Fixed error when using passwords with special characters
* Fixed crash on workout picker
* Fixed crash on certain elevation charts

View version history

Compatible with iPhone 4 or newer, iPad and iPod touch.
Requires iOS 5.0 or later.



"WalkJogRun helped me discover a new route in my neighborhood that had me sightseeing (and dodging crowds) along Broadway. It also brought me back to another route I haven't run in years."
Lauren Goode
"Three Running Apps to Shake Up Your Routine" on AllThingsD.com

"There are many apps that track where and how much you run, but not many to help you discover new places to run. Luckily, there's the WalkJogRun app, which gives you the ability to navigate through over 500,000 user-submitted map-based running trails."
Sang Tang
The Unofficial Apple Weblog

"Looking for a good route to run while on vacation? Or a new one near home? This $2.99 app taps a library of over 400,000 user-created routes. A newly added city-search feature lets you plan ahead, and you can create your own routes on the WalkJogRun site."
Rick Broida
"Four Killer iPhone apps for runners" for CNET's iPhone Atlas

"Finding a time to fit in fitness when you're traveling isn’t always easy, but this app makes it a little less complicated"
Melanie Nayer's
"Must have iPhone Travel Apps" for Cheapflights.com

"If you're a hardcore runner or just someone who likes to blaze new trails, WalkJogRun Routes is money well spent."
Rick Broida
CNET's iPhone Atlas

GeekSugar's website of the day 5/7/2009

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iPhone Training Plans   >  Marathon Training App  > Advanced Run Marathon Training App

Advanced Run Marathon Training App

Beginner Marathon Training Plan screen

Training Plan Overview

The Advanced Marathon Training Program is geared towards seasoned marathoners who are looking to improve their finish times and boost performance. The 20-week program includes long runs up to 21 miles, race pace workouts, speed work [intervals, tempo, pickups] drills, one cross-training workout and strength and rest days. The speed workouts focus on improving speed, fitness and efficiency in running. These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the 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 Advanced Marathon Program is best suited for those who have been running at least 5-6 times per week for 60-90 minutes for at least one year and have run several marathons.

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If you don't have an iPhone, iPad or iPod touch you can still follow the program on your computer. Get the Advanced Run Marathon Training Plan.

Training Plan Mileage Chart

Week 1 Sample


Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 50 minutes. Finish with walking 5 minutes to cool down.

Warm-Up Before every workout warm up walking for 5 minutes to prepare your body (heart, respiration, muscles and joints) for the upcoming workout.


Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 60 minutes. Finish with walking 5 minutes to cool down.

Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury.


Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 40-50 minutes.

Rest days are just as important as workout days. As you build in distance, rest days allow your body a little down time to recover and adapt the program. Although rest days don't mean sitting on the couch all day, it is a mini break from your training program.


Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 50 minutes. Finish with walking 5 minutes to cool down.

Finish every workout with an easy paced cool down to gradually decrease your heart rate, circulation and breathing.


Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 45 minutes. Finish with walking 5 minutes to cool down.

Use the i-Rate Scale to gauge your effort level while you -walk. Rate your level of intensity by how you feel from 1-10. 1 is at rest, 5 is very easy walking, 6-7 is a pace you can walk comfortably while talking, at level 8 you can hear your breathing, and 9-10 is all out, and a pace that you can only hold for a few minutes.

Use this system to stay in the smart training range listed on the training program.


Warm up walking 5 minutes at a brisk pace. Run 8 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.

After the cool down, incorporate a full body stretching routine to improve and maintain muscle and joint range of motion and flexibility.


Rest from activity today and enjoy the day!

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