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Scotiabank Toronto Waterfront Marathon

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 12 - 18		 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
May 19 - 25		 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
May 26 - June 1		 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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