Running Race Training Marathon Training Schedules Run/Walk Marathon Training Schedule By Christine Luff, ACE-CPT Christine Luff, ACE-CPT LinkedIn Twitter Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Updated on March 26, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by John Honerkamp Reviewed by John Honerkamp LinkedIn Twitter John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board Print Paul Bradbury / Getty Table of Contents View All Table of Contents Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20 This 20-week marathon training program is designed to help you run/walk to the finish line of your marathon (26.2 miles). To start this plan, you should have been running/walking for at least four to eight weeks and should have a base mileage of about 12 to 15 miles per week. This beginner training schedule is a run/walk program, so your workout instructions will be displayed in run/walk intervals. The first number shown will be the number of minutes to run, and the second is the walk amount. So, for example, 3/1 means run for 3 minutes, then walk for 1 minute. If 3/1 intervals start to get too easy during the early phase of your training, you can shoot for 4/1 (4 minutes running, 1 minute of walking) or 5/1 intervals (5 minutes running, 1 minute of walking). These intervals are incorporated in the later weeks of the plan. Your 8-Step Guide to the Run-Walk Method It would be best to start each run with a 5- to 10-minute warm-up walk. Finish up with a 5- to 10-minute cool-down walk. You should do your run intervals at a leisurely, conversational pace. You should finish your runs with overall stretching. Note About the Schedule You don't have to do your runs on specific days; however, you should try not to run/walk two days in a row. It's better to take a rest day or do cross-training on the days between runs. Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy. You'll most likely want to do your long runs on Saturday or Sunday when you'll have more time. Why Runners Should Consider Cross-Training Week 1 Day 1: 2 miles – 2/1 run/walk intervalsDay 2: 3 miles – 2/1 run/walk intervalsDay 3: 4 miles (long run) – 2/1 run/walk intervalsDay 4: 2 miles recovery walk Week 2 Day 1: 3 miles – 2/1 run/walk intervalsDay 2: 3 miles – 2/1 run/walk intervalsDay 3: Cross-training or restDay 4: 4 miles (long run) – 2/1 run/walk intervalsDay 5: 2.5 miles (recovery walk) Week 3 Day 1: 3 miles – 2/1 run/walk intervalsDay 2: Cross-trainingDay 3: 3 miles – 2/1 run/walk intervalsDay 4: 5 miles (long run) – 2/1 run/walk intervalsDay 5: 2 miles (recovery walk) Week 4 Day 1: 3 miles – 3/1 run/walk intervalsDay 2: Cross-trainingDay 3: 3 miles – 3/1 run/walk intervalsDay 4: 6 miles (long run) – 3/1 run/walk intervalsDay 5: 2 miles (recovery walk) Week 5 Day 1: 3 miles – 3/1 run/walk intervalsDay 2: Cross-trainingDay 3: 3 miles – 3/1 run/walk intervalsDay 4: 7 miles (long run) – 3/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 6 Day 1: 4 miles – 3/1 run/walk intervalsDay 2: Cross-trainingDay 3: 4 miles – 3/1 run/walk intervalsDay 4: 8 miles (long run) – 3/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 7 Day 1: 4 miles – 3/1 run/walk intervalsDay 2: Cross-trainingDay 3: 4 miles – 3/1 run/walk intervalsDay 4: 9 miles (long run) – 3/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 8 Day 1: 4 miles – 4/1 run/walk intervalsDay 2: Cross-trainingDay 3: 3 miles – 4/1 run/walk intervalsDay 4: 10 miles (long run) – 4/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 9 Day 1: 5 miles – 4/1 run/walk intervalsDay 2: Cross-trainingDay 3: 4 miles – 4/1 run/walk intervalsDay 4: 12 miles (long run) – 4/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 10 Day 1: 4 miles – 4/1 run/walk intervalsDay 2: 3 miles – 4/1 run/walk intervalsDay 3: Cross-trainingDay 4: 8 miles (long run) – 4/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 11 Day 1: Cross-trainingDay 2: 3 miles – 4/1 run/walk intervalsDay 3: Cross-trainingDay 4: 14 miles (long run) – 4/1 run/walk intervalsDay 5: 2.5 miles (recovery walk) Week 12 Day 1: 4 miles – 5/1 run/walk intervalsDay 2: Cross-trainingDay 3: 3 miles – 5/1 run/walk intervalsDay 4: 10 miles (long run) – 5/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 13 Day 1: 4 miles – 5/1 run/walk intervalsDay 2: Cross-trainingDay 3: 3 mile – 5/1 run/walk intervalsDay 4: 15 miles (long run) – 5/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 14 Day 1: 4 miles – 5/1 run/walk intervalsDay 2: Cross-trainingDay 3: 3 miles – 5/1 run/walk intervalsDay 4: 10 miles (long run) – 5/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 15 Day 1: 4 miles – 5/1 run/walk intervalsDay 2: Cross-trainingDay 3: 4 miles – 5/1 run/walk intervalsDay 4: 16 miles (long run) – 5/1 run/walk intervalsDay 5: 3 miles (recovery walk) Week 16 Day 1: 4 miles – 6/1 run/walk intervalsDay 2: Cross-trainingDay 3: 3 miles – 6/1 run/walk intervalsDay 4: 12 miles (long run) – 6/1 run/walk intervalsDay 5: 2.5 miles (recovery walk) Week 17 Day 1: 4 miles – 6/1 run/walk intervalsDay 2: Cross-trainingDay 3: 3 miles – 6/1 run/walk intervalsDay 4: 18-20 miles (long run) – 6/1 run/walk intervalsDay 5: 2.5 miles (recovery walk) Week 18 Day 1: 4 miles – 6/1 run/walk intervalsDay 2: Cross-trainingDay 3: 3 miles – 6/1 run/walk intervalsDay 4: 12 miles (long run) – 6/1 run/walk intervalsDay 5: 2.5 miles (recovery walk) Week 19 Day 1: Cross-trainingDay 2: 3 miles – 3/1 run/walk intervalsDay 3: Cross-trainingDay 4: 6 miles (long run) – 3/1 run/walk intervalsDay 5: 2.5 miles (recovery walk) Week 20 Day 1: 3 miles – 3/1 run/walk intervalsDay 2: 20 minutes – 3/1 run/walk intervalsDay 3 (day before race): Walk 20 minutesDay 4: RACE! Estimate your marathon pace below. 9 Essential Stretches to Do After You Run Was this page helpful? Thanks for your feedback! If you're planning to run a 5K, you'll need to get in shape. Our free training guide will get you ready to run. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. International Sports Sciences Association. Understanding and Implementing Cross Training Workouts.