
Megan Eddy
Yoga Instructor. Pilgrim. Mom. Overall Decent Human.
Week 1
Day 1: 2 miles 2/1
Day 2: 3 miles 2/1
Day 3: 4 miles 2/1
Week 2
Day 1: 3 miles 2/1
Day 2: 3 miles 2/1
Day 3: Cross train or rest
Day 4: 4 miles 2/1
Day 5: 2.5 mile walk
Week 3
Day 1: 3 miles 2/1
Day 2: Cross train
Day 3: 3 miles 2/1
Day 4: 5 miles 2/1
Day 5: 2.5 mile walk
Half Marathon/Marathon Training #1
Week 4
Day 1: 3 miles 3/1
Day 2: Cross train
Day 3: 3 miles 3/1
Day 4: 6 miles 3/1
Day 5: 2 mile walk
Week 5
Day 1: 3 miles 3/1
Day 2: Cross train
Day 3: 3 miles 3/1
Day 4: 7 miles 3/1
Day 5: 3 mile walk
Week 6
Day 1: 4 miles 3/1
Day 2: Cross train
Day 3: 4 miles 3/1
Day 4: 8 miles 3/1
Day 5: 3 mile walk
Week 7
Day 1: 4 miles 3/1
Day 2: Cross train
Day 3: 4 miles 3/1
Day 4: 9 miles 3/1
Day 5: 3 mile walk
Week 8
Day 1: 4 miles 3/1
Day 2: Cross train
Day 3: 3 miles 3/1
Day 4: 10 miles 3/1
Day 5: 3 mile walk
Week 9
Day 1: 5 miles 3/1
Day 2: Cross train
Day 3: 4 miles 3/1
Day 4: 12 miles 3/1
Day 5: 3 mile walk
Week 10
Day 1: 4 miles 3/1
Day 2: 3 miles 3/1
Day 3: Cross train
Day 4: 8 miles 3/1
Day 5: 2.5 mile walk
Week 11
Day 1: Cross train
Day 2: 3 miles 3/1
Day 3: Cross train
Day 4: 14 miles 3/1
Day 5: 2.5 mile walk
Week 12
Day 1: 4 miles 3/1
Day 2: Cross train
Day 3: 3 miles 3/1
Day 4: 10 miles 3/1
Day 5: 3 mile walk
Week 13
Day 1: 4 miles 3/1
Day 2: Cross train
Day 3: 3 miles 3/1
Day 4: 15 miles 3/1
Day 5: 3 mile walk
Week 14
Day 1: 4 miles 3/1
Day 2: Cross train
Day 3: 3 miles 3/1
Day 4: 10 miles 3/1
Day 5: 3 mile walk
Week 15
Day 1: 4 miles 3/1
Day 2: Cross train
Day 3: 4 miles 3/1
Day 4: 16 miles 3/1
Day 5: 3 mile walk
Week 16
Day 1: 4 miles 3/1
Day 2: Cross train
Day 3: 3 miles 3/1
Day 4: 12 miles 3/1
Day 5: 2.5 mile walk
Week 17
Day 1: 4 miles 3/1
Day 2: Cross train
Day 3: 3 miles 3/1
Day 4: 18-20 miles 3/1
Day 5: 2.5 mile walk
Week 18
Day 1: 4 miles 3/1
Day 2: Cross train
Day 3: 3 miles 3/1
Day 4: 12 miles 3/1
Day 5: 2.5 mile walk
Week 19
Day 1: Cross train
Day 2: 3 miles 3/1
Day 3: Cross train
Day 4: 6 miles 3/1
Day 5: 2.5 mile walk
Week 20
Day 1: 3 miles 3/1
Day 2: 20 minutes run/walk intervals
Day 3: walk 20 minutes
Day 4: RACE!
**HALF MARATHON WEEK
This is the first marathon training schedule I used. I modified the days each week to fit my schedule and at one point elimainated alot of the run/walk intervals. This plan can be used with or with out the run/walk intervals. With that said, I think it is important to emphasize the importance of walk breaks. If you need to walk, do it. You do not need to religiously use the 2/1, 3/1 method. Monitor how you feel and as the weeks increase, you can increase the run/walk intervals to 4/1, 5/1, 6/1 etc. or eliminate them and/or use them just as needed.
I like this plan because it only requires running three times a week and it works. Try not to run two days in a row. This plan is for those who have been already been running or run/walking 2-3 miles. If you have not, I recommend giving yourself atleast one month to work up to this. You will be stronger, will avoid injuries and your training will be easier.
**HALF MARATHON WEEK
2/1 = 2 minute run/1 minute walk
3/1 = 3 minute run/1 minute walk