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

Warning

Based on your selected race date you should have started training on Apr 01, 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.