Marathon Training Schedule

Half or Full Marathon Training for Walkers & Runners

Monday – REST

Tuesday – 2-3 Miles

Wednesday – Low Impact Exercise – can include resistance training, weights, pilates

Thursday – 2-3 Miles

Friday – Yoga/Stretch

Saturday – Long Run/Walk (see below for the distance)

Sunday – REST

NOW – you can adapt this schedule to start on any day of the week – so if Saturdays are not ideal for a long run/walk – then establish your long run day and create the schedule around that.  Also, cross-training is key to avoid injury.

Week #1 – 2 Miles/4 Miles

Week #2 – 2 Miles/4 Miles

Week #3 – 3 Miles/6 Miles

Week #4 – 3 Miles/6 Miles

Week #5 – 4 Miles/8 Miles

Week #6 – 5 Miles/10 Miles

Week #7 – 4 Miles/8 Miles

Week #8 – 6 Miles/12 Miles

Week #9 – 7 Miles/14 Miles

Week #10 – 4 Miles/8 Miles

Week #11 – 8 Miles/16 Miles

Week #12 – 5 Miles/10 Miles

Week #13 – 9 Miles/18 Miles

Week #14 – 4 Miles/8 Miles

Week #15 – 10 Miles/20 Miles

Week #16 – 4 Miles/8 Miles

Week #17 – 11 Miles/22 Miles

Week #18 – 8 Miles/16 Miles

Week #19 – 5 Miles/10 Miles

Week #20 – RACE WEEKEND