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Full Marathon Training Plans

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Training Plans   >  Marathon Training Plans  > Run-Walk Marathon Training Plan

Run-Walk Marathon Training Plan

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.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Run-Walk Marathon Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My full training plan

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

Warning

Based on your selected race date you should have started training on Jan 04, 2012. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

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.