STWM Marathon Run-Walk Schedule

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Marathoning For Mortals at STWM: MARATHON RUN-WALK Training Schedule

The "Run-Walk" Marathon Training Program is best suited for first-time marathoners and those who are new to running.

Schedule Key below. Training schedules developed by Coach Jenny Hadfield, co-author Marathoning for Mortals.

WEEK #	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
MODE	Run-Walk	Run-Walk	Cross- Training	Run-Walk- Form*	REST	Endurance Run-Walk	Rest Day
INTENSITY	Moderate	Moderate	Moderate	Moderate		Comfortably Brisk
HEART RATE	65-75%	65-75%	65-75%	65-75%		60-75%
I-RATE	6-7.5	6-7.5		6-7.5		6-7.5
Week 1 May 30 - June 5	35 minutes Run 3 min / Walk 2 min Repeat 7 times	35 minutes Run 3 min / Walk 2 min Repeat 7 times	30 minutes	35 minutes* Run 3 min / Walk 2 min Repeat 7 times	Rest	5 mi / 8 km Run 3 min / Walk 2 min Repeat continuously	Rest
Week 2 June 6 - 12	35 minutes Run 3 min / Walk 2 min Repeat 7 times	35 minutes Run 3 min / Walk 2 min Repeat 7 times	30 minutes	35 minutes* Run 3 min / Walk 2 min Repeat 7 times	Rest	6 mi / 9.7 km Run 3 min / Walk 2 min Repeat continuously	Rest
Week 3 June 13 - 19	40 minutes Run 3 min / Walk 2 min Repeat 8 times	35 minutes Run 3 min / Walk 2 min Repeat 7 times	30 minutes	40 minutes* Run 3 min / Walk 2 min Repeat 8 times	Rest	7 mi / 11.3 km Run 3 min / Walk 2 min Repeat continuously	Rest

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Schedule Key

Warm-up 5 minutes at an easy pace prior to every workout.

Cool-down 5 minutes at an easy pace after every workout.

Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.

Run-Walk = Run at a comfortable pace for prescribed number of minutes and follow with walking at a brisk pace for prescribed minutes. Example: Run 3 min/Walk 2 min - Repeat 5 times = Run for 3 minutes follow with walking for 2 minutes - repeat sequence 5 times for a total of 25 minutes plus warm up and cool down.

*Form Drills - Strides = After the walking cool down, perform 4 strides by gradually increasing running pace for 30 seconds until a fast but controlled pace is reached, focusing on form and quick foot strike. Follow with one minute of easy walking. Repeat 4 times.

Heart Rate = Using a heart monitor maintain a range between the prescribed percentages... 65-75% of estimated maximum heart rate.

I-Rate = Rate of perceived exertion. Rate your level of intensity by how you feel, 1-10. 1 being at rest and 10 being an all out level. Use this system to stay in the smart training range listed on the training program (i.e. 6-7)

Cross-Training = Include activities that are non running or walking. Cycling, swimming, pilates/yoga, strength training, elliptical trainer, stairmaster, spinning are great cross training modes for marathon training. Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout.

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