Week 1

Day 1: 3 miles  

Day 2: Cross train

Day 3: 3 miles 

Day 4: 2.5 mile run/walk

Day 5: 3 miles

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Week 2

Day 1: 3 miles 

Day 2: 3 miles 

Day 3: Cross train 

Day 4: 2.5 run/walk

Day 5: 4 miles

   Half Marathon/Marathon Training #2

Week 3

Day 1: 3 miles 

Day 2: Cross train

Day 3: 3 miles 

Day 4: 2.5 mile run/walk 

Day 5: 5 miles

Week 4

Day 1: 3 miles 

Day 2: Cross train

Day 3: 3 miles 

Day 4: 2.5 run/walk

Day 5: 6 miles

Week 6

Day 1: 4 miles 

Day 2: Cross train

Day 3: 4 miles 

Day 4: 3 miles run/walk

Day 5: 8 miles

Week 5

Day 1:  3 miles 

Day 2: Cross train

Day 3: 3 miles 

Day 4: 3 mile run/walk

Day 5: 7 miles

Week 7

Day 1: 4 miles 

Day 2: Cross train

Day 3: 4 miles 

Day 4: 3 mile run/walk

Day 5: 9 miles

Week 8

Day 1: 4 miles

Day 2: Cross train

Day 3: 3 miles 

Day 4: 3 mile run/walk

Day 5: 10 miles

Week 9

Day 1: 5 miles 

Day 2: Cross train

Day 3: 4 miles 

Day 4: 2 mile run/walk

Day 5: 12 miles

Week 10

Day 1: 4 miles

Day 2: Cross train

Day 3: 3 miles 

Day 4: 3 miles run/walk

Day 5: 8 miles

Week 11

Day 1: Cross train

Day 2: 3 miles 

Day 3: Cross train

Day 4: 2.5 run/walk

Day 5: 14 miles

Week 12

Day 1: 4 miles 

Day 2: Cross train

Day 3: 3 miles

Day 4: 3 mile run/walk

Day 5: 10 miles

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 

Day 2: Cross train

Day 3: 3 miles 

Day 4: 3 mile run/walk

Day 5: 10 miles

Week 15

Day 1: 4 miles 

Day 2: Cross train

Day 3: 4 miles 

Day 4: 2.5 mile run/walk

Day 5: 16 miles

Week 16

Day 1: 4 miles 

Day 2: Cross train

Day 3: 3 miles 

Day 4: 2.5 run/walk

Day 5: 12 miles

Week 17

Day 1: 3 miles 

Day 2: Cross train

Day 3: 3 miles 

Day 4: 2.5 mile run/walk

Day 5: 18-20 miles

Week 18

Day 1: 4 miles 

Day 2: Cross train

Day 3: 3 miles 

Day 4: 2.5 mile run/walk

Day 5: 12 miles

Week 19

Day 1: Cross train

Day 2: 3 miles

Day 3: Cross train

Day 4: 6 miles

Day 5: 2.5 mile WALK

Week 20

Day 1: 3 miles

Day 2: 20 minute walk/run

Day 3: 20 minute walk

Day 4: RACE!

**HALF MARATHON WEEK

I created this schedule while experimenting with my second round of marathon training.  Both plans work but the number of running days are different.  I found my training was going smoother with an extra day of run/walking.  I felt my legs were looser and in turn my runs were easier and felt less forced.   

 

In this schedule I do not include the run/walk intervals as to not confuse with the fourth day of running which is ALWAYS a walk/run regardless. Again, you can add the run/walk intervals to all of these runs.

 

I recommend giving yourself one month to work up to 3 miles before following a marathon training schedule. These schedules are based on already being able to run or run/walk 3 miles.

2/1 = 2 minute run/1 minute walk

3/1 = 3 minute run/1 minute walk