3
4
OPTIONAL RUN/WALK PLAN
Goal Marathon Time* Run/Walk Plan
6:00+1-2 minutes of walking after every 1-2 minutes of running
5:30-6:00
5:00-5:29
4:30-4:59
4:00-4:29
3:30-3:59
3:22-3:29
3:16-3:21
3:08-3:15
1 minute of walking after every 4-5 minutes of running
1 minute of walking after every 4-5 minutes of running
1-2 minutes of walking after every 6-7 minutes of running
1 minute of walking after every 7-8 minutes of running
40-60 seconds of walking after every mile
30-40 seconds of walking after every mile
20-30 seconds of walking after every mile
15-25 seconds of walking after every mile
*based on Jeff Galloway’s Marathon: You Can Do It! book
5
MONDAY*
Intervals
WEEK 1
JUN 1-7
WEEK 2
JUN 8-14
WEEK 3
JUN 15-21
WEEK 4
JUN 22-28
WEEK 5
JUN 29-JUL 5
WEEK 6
JUL 6-12
10 repeats,
90 seconds fast,
90 second
recovery
8 repeats, 3
minutes fast, 2
minute recovery;
5 minutes, 80%
effort
8 repeats,
3 minutes fast,
2 minute
recovery
10 hill repeats
200m hill with
downhill
recovery
8 repeats, 90
seconds fast, 90
second recovery;
6 minutes, 70%
effort
10 hill repeats
200m hill with
downhill
recovery
WEDNESDAY
TUESDAY
Tempo Run
SATURDAY
THURSDAY**
FRIDAY
Long Run
SUNDAY
OFF
6 mile
run
Recovery Run
or
Yoga
OFF
7 mile
run
Recovery Run
or
Yoga
OFF
8 mile
run
Recovery Run
or
Yoga
Walk/run
30-45 minutes
OFF
10 mile
run
Recovery Run
or
Yoga
Cross-train
7 mile
run
Walk/run
30-45 minutes
OFF
8 mile
run
Recovery Run
or
Yoga
Cross-train
6 mile
run
Walk/run
30-45 minutes
OFF
10 mile
run
Recovery Run
or
Yoga
Cross-train
4 mile
run
Walk/run
30-45 minutes
Cross-train
4 mile
run
Walk/run
30-45 minutes
Cross-train
6 mile
run
Walk/run
30-45 minutes
Cross-train
5 mile
run
* with 10 minute warm-up/cool-down; fast and slow determined by athlete **optional cross-train
6
MONDAY*
Intervals
WEEK 7
JUL 13-19
WEEK 8
JUL 20-26
WEEK 9
JUL 27-AUG 2
WEEK 10
AUG 3-9
WEEK 11
AUG 10-16
WEEK 12
AUG 17-23
8 repeats, 90
seconds fast, 90
second recovery;
6 minutes,
70% effort
TUESDAY
WEDNESDAY
Tempo Run
SATURDAY
THURSDAY**
OFF
Walk/run
30-45 minutes
OFF
11 mile
run
Recovery Run
or
Yoga
6 mile
run
Walk/run
30-45 minutes
OFF
13 mile
run
Recovery Run
or
Yoga
Cross-train
6 mile
run
Walk/run
30-45 minutes
OFF
14 mile
run
Recovery Run
or
Yoga
Cross-train
6 mile
run
Walk/run
30-45 minutes
OFF
10 mile
run
Recovery Run
or
Yoga
Cross-train
7 mile
run
Walk/run
30-45 minutes
OFF
12 mile
run
Recovery Run
or
Yoga
Cross-train
10 repeats, 2
minutes fast, 90
second recovery;
6 minutes,
70% effort
Cross-train
7 mile
run
12 repeats,
2 minutes fast,
1 minute
recovery
Cross-train
10 hill repeats
200m hill with
downhill
recovery
SUNDAY
Recovery Run
or
Yoga
Walk/run
30-45 minutes
5 repeats,
5 minutes fast,
3 minute
recovery
Long Run
12 mile
run
6 mile
run
5 repeats,
5 minutes fast,
3 minute
recovery
FRIDAY
* with 10 minute warm-up/cool-down; fast and slow determined by athlete **optional cross-train
7
MONDAY*
Intervals
WEEK 13
AUG 24-30
WEEK 14
AUG 31-SEP 6
WEEK 15
SEP 7-13
WEEK 16
SEP 14-20
WEEK 17
SEP 21-27
WEEK 18
SEP 28-OCT 4
TUESDAY
WEDNESDAY
Tempo Run
THURSDAY**
5 repeats,
6 minutes fast,
2 minute
recovery
Cross-train
8 mile
run
Walk/run
30-45 minutes
6 repeats,
8 minutes fast,
2 minute
recovery
Cross-train
6 mile
run
10 hill repeats
200m hill with
downhill
recovery
7 repeats,
2 minutes fast,
2 minute
recovery
10 hill repeats
200m hill with
downhill
recovery
3 repeats, 7
minutes fast, 2
minute recovery;
3 minutes FAST;
finish line
FRIDAY
SATURDAY
Long Run
SUNDAY
OFF
10 mile
run
Recovery Run
or
Yoga
Walk/run
30-45 minutes
OFF
16 mile
run
Recovery Run
or
Yoga
Cross-train
5 mile
run
Walk/run
30-45 minutes
OFF
12 mile
run
Recovery Run
or
Yoga
Cross-train
5 mile
run
Walk/run
30-45 minutes
OFF
18 mile
run
Recovery Run
or
Yoga
Cross-train
7 mile
run
Walk/run
30-45 minutes
OFF
10 mile
run
Recovery Run
or
Yoga
Cross-train
4 mile
run
Walk/run
30-45 minutes
OFF
20 mile
run
Recovery Run
or
Yoga
* with 10 minute warm-up/cool-down; fast and slow determined by athlete **optional cross-train
8
MONDAY*
Intervals
WEEK 19
OCT 5-11
WEEK 20
OCT 12-18
WEEK 21
OCT 19-25
GRACE WEEK
OCT 26-NOV 1
TUESDAY
WEDNESDAY
Tempo Run
THURSDAY**
10 hill repeats
200m hill with
downhill
recovery
Cross-train
8 mile
run
Walk/run
30-45 minutes
8 repeats, 3
minutes fast, 2
minute recovery;
5 minutes, 80%
effort
Cross-train
7 mile
run
10 hill repeats
200m hill with
downhill
recovery
10 repeats,
90 seconds fast,
90 second
recovery
FRIDAY
SATURDAY
Long Run
SUNDAY
OFF
12 mile
run
Recovery Run
or
Yoga
Walk/run
30-45 minutes
OFF
10 mile
run
Recovery Run
or
Yoga
Cross-train
6 mile
run
Walk/run
30-45 minutes
OFF
7 mile
run
Recovery Run
or
Yoga
Cross-train
3 mile
jog
OFF
OFF
RACE
RACE
* with 10 minute warm-up/cool-down; fast and slow determined by athlete **optional cross-train
9
10
MONDAY*
Intervals
WEEK 1
JUN 1-7
WEEK 2
JUN 8-14
WEEK 3
JUN 15-21
WEEK 4
JUN 22-28
WEEK 5
JUN 29-JUL 5
WEEK 6
JUL 6-12
10 repeats,
90 seconds fast,
90 second
recovery
8 repeats, 3
minutes fast, 2
minute recovery;
5 minutes, 80%
effort
OFF
10 hill repeats
200m hill with
downhill
recovery
8 repeats, 90
seconds fast, 90
second recovery;
6 minutes, 70%
effort
10 hill repeats
200m hill with
downhill
recovery
WEDNESDAY
THURSDAY
Tempo Run
Regular Run
Cross-train
4 mile
run
4 mile run or
cross-train
Cross-train
4 mile
run
5 mile run or
cross-train
Cross-train
6 mile
run
5 mile run or
cross-train
Cross-train
5 mile
run
TUESDAY
SATURDAY
FRIDAY
Long Run
SUNDAY
OFF
6 mile
run
Recovery Run
or
Yoga
OFF
7 mile
run
Recovery Run
or
Yoga
OFF
8 mile
run
Recovery Run
or
Yoga
4 mile run or
cross-train
OFF
10 mile
run
Recovery Run
or
Yoga
Cross-train
7 mile
run
3 mile run or
cross-train
OFF
8 mile
run
Recovery Run
or
Yoga
Cross-train
6 mile
run
4 mile run or
cross-train
OFF
10 mile
run
Recovery Run
or
Yoga
* with 10 minute warm-up/cool-down
11
MONDAY*
Intervals
WEEK 7
JUL 13-19
WEEK 8
JUL 20-26
WEEK 9
JUL 27-AUG 2
WEEK 10
AUG 3-9
WEEK 11
AUG 10-16
WEEK 12
AUG 17-23
8 repeats, 90
seconds fast, 90
second recovery;
6 minutes,
70% effort
OFF
12 repeats,
2 minutes fast,
1 minute
recovery
5 repeats,
5 minutes fast,
3 minute
recovery
OFF
10 hill repeats
200m hill with
downhill
recovery
WEDNESDAY
THURSDAY
Tempo Run
Regular Run
Cross-train
6 mile
run
4 mile run or
cross-train
Cross-train
7 mile
run
5 mile run or
cross-train
Cross-train
6 mile
run
TUESDAY
SATURDAY
FRIDAY
Long Run
SUNDAY
OFF
12 mile
run
Recovery Run
or
Yoga
OFF
11 mile
run
Recovery Run
or
Yoga
4 mile run or
cross-train
OFF
13 mile
run
Recovery Run
or
Yoga
Cross-train
6 mile
run
5 mile run or
cross-train
OFF
14 mile
run
Recovery Run
or
Yoga
Cross-train
6 mile
run
6 mile run or
cross-train
OFF
12 mile
run
Recovery Run
or
Yoga
Cross-train
7 mile
run
6 mile run or
cross-train
OFF
14 mile
run
Recovery Run
or
Yoga
* with 10 minute warm-up/cool-down
12
MONDAY*
Intervals
WEEK 13
AUG 24-30
WEEK 14
AUG 31-SEP 6
WEEK 15
SEP 7-13
WEEK 16
SEP 14-20
WEEK 17
SEP 21-27
WEEK 18
SEP 28-OCT 4
TUESDAY
WEDNESDAY
THURSDAY
Tempo Run
Regular Run
5 mile run or
cross-train
5 repeats,
6 minutes fast,
2 minute
recovery
Cross-train
8 mile
run
6 repeats,
8 minutes fast,
2 minute
recovery
Cross-train
6 mile
run
OFF
7 repeats,
2 minutes fast,
2 minute
recovery
OFF
3 repeats, 7
minutes fast, 2
minute recovery;
3 minutes FAST;
finish line
FRIDAY
SATURDAY
Long Run
SUNDAY
OFF
12 mile
run
Recovery Run
or
Yoga
5 mile run or
cross-train
OFF
16 mile
run
Recovery Run
or
Yoga
Cross-train
7 mile
run
6 mile run or
cross-train
OFF
14 mile
run
Recovery Run
or
Yoga
Cross-train
5 mile
run
4 mile run or
cross-train
OFF
18 mile
run
Recovery Run
or
Yoga
Cross-train
7 mile
run
6 mile run or
cross-train
OFF
12 mile
run
Recovery Run
or
Yoga
Cross-train
4 mile
run
4 mile run or
cross-train
OFF
20 mile
run
Recovery Run
or
Yoga
* with 10 minute warm-up/cool-down
13
MONDAY*
Intervals
WEEK 19
OCT 5-11
WEEK 20
OCT 12-18
WEEK 21
OCT 19-25
GRACE WEEK
OCT 26-NOV 1
TUESDAY
WEDNESDAY
THURSDAY
Tempo Run
Regular Run
FRIDAY
SATURDAY
Long Run
SUNDAY
OFF
12 mile
run
Recovery Run
or
Yoga
5 mile run or
cross-train
OFF
10 mile
run
Recovery Run
or
Yoga
Cross-train
6 mile
run
4 mile run or
cross-train
OFF
7 mile
run
Recovery Run
or
Yoga
Cross-train
3 mile
jog
OFF
OFF
RACE
RACE
OFF
Cross-train
8 mile
run
6 mile run or
cross-train
8 repeats, 3
minutes fast, 2
minute recovery;
5 minutes, 80%
effort
Cross-train
7 mile
run
10 hill repeats
200m hill with
downhill
recovery
10 repeats,
90 seconds fast,
90 second
recovery
* with 10 minute warm-up/cool-down
14
15
MONDAY*
Intervals
WEEK 1
JUN 1-7
WEEK 2
JUN 8-14
WEEK 3
JUN 15-21
WEEK 4
JUN 22-28
WEEK 5
JUN 29-JUL 5
WEEK 6
JUL 6-12
10 repeats,
90 seconds fast,
90 second
recovery
8 repeats, 3
minutes fast, 2
minute recovery;
5 minutes, 80%
effort
8 repeats,
2 minutes fast,
2 minute
recovery
10 hill repeats
200m hill with
downhill
recovery
8 repeats, 90
seconds fast, 90
second recovery;
6 minutes, 70%
effort
10 hill repeats
200m hill with
downhill
recovery
WEDNESDAY
THURSDAY
Tempo Run
Regular Run
Cross-train
4 mile
run
6 mile run or
cross-train
Cross-train
5 mile
run
6 mile run or
cross-train
Cross-train
5 mile
run
7 mile run or
cross-train
Cross-train
6 mile
run
TUESDAY
SATURDAY
FRIDAY
Long Run
SUNDAY
OFF
8 mile
run at MP
Recovery Run
or
Yoga
OFF
9 mile run at
MP +20
Recovery Run
or
Yoga
OFF
10 mile
run at MP
Recovery Run
or
Yoga
5 mile run or
cross-train
OFF
12 mile run
at MP +30
Recovery Run
or
Yoga
Cross-train
5 mile
run
7 mile run or
cross-train
OFF
11 mile run
at MP +10
Recovery Run
or
Yoga
Cross-train
6 mile
run
8 mile run or
cross-train
OFF
12 mile run
at MP +15
Recovery Run
or
Yoga
* with 10 minute warm-up/cool-down
16
MONDAY*
Intervals
WEEK 7
JUL 13-19
WEEK 8
JUL 20-26
WEEK 9
JUL 27-AUG 2
WEEK 10
AUG 3-9
WEEK 11
AUG 10-16
WEEK 12
AUG 17-23
8 repeats, 90
seconds fast, 90
second recovery;
6 minutes,
70% effort
10 repeats, 2
minutes fast, 90
second recovery;
6 minutes,
70% effort
12 repeats,
2 minutes fast,
1 minute
recovery
5 repeats,
5 minutes fast,
3 minute
recovery
5 repeats,
5 minutes fast,
3 minute
recovery
10 hill repeats
200m hill with
downhill
recovery
WEDNESDAY
THURSDAY
Tempo Run
Regular Run
Cross-train
6 mile
run
5 mile run or
cross-train
Cross-train
6 mile
run
8 mile run or
cross-train
Cross-train
6 mile
run
8 mile run or
cross-train
Cross-train
6 mile
run
7 mile run or
cross-train
Cross-train
7 mile
run
8 mile run or
cross-train
Cross-train
7 mile
run
6 mile run or
cross-train
TUESDAY
SATURDAY
FRIDAY
Long Run
SUNDAY
OFF
14 mile run
at MP +10
Recovery Run
or
Yoga
OFF
12 mile run
at MP
Recovery Run
or
Yoga
OFF
14 mile run
at MP +20
Recovery Run
or
Yoga
OFF
13 mile
run at MP
Recovery Run
or
Yoga
OFF
12 mile run
at MP +15
Recovery Run
or
Yoga
OFF
16 mile run
at MP +20
Recovery Run
or
Yoga
* with 10 minute warm-up/cool-down
17
MONDAY*
Intervals
WEEK 13
AUG 24-30
WEEK 14
AUG 31-SEP 6
WEEK 15
SEP 7-13
WEEK 16
SEP 14-20
WEEK 17
SEP 21-27
WEEK 18
SEP 28-OCT 4
TUESDAY
WEDNESDAY
THURSDAY
Tempo Run
Regular Run
5 repeats,
6 minutes fast,
2 minute
recovery
Cross-train
8 mile
run
6 mile run or
cross-train
6 repeats,
8 minutes fast,
2 minute
recovery
Cross-train
6 mile
run
10 hill repeats
200m hill with
downhill
recovery
7 repeats,
2 minutes fast,
2 minute
recovery
10 hill repeats
200m hill with
downhill
recovery
3 repeats, 7
minutes fast, 2
minute recovery;
3 minutes FAST;
finish line
FRIDAY
SATURDAY
Long Run
SUNDAY
OFF
13 mile run
at MP
Recovery Run
or
Yoga
5 mile run or
cross-train
OFF
18 mile run
at MP +20
Recovery Run
or
Yoga
Cross-train
7 mile
run
5 mile run or
cross-train
OFF
14 mile run
at MP
Recovery Run
or
Yoga
Cross-train
5 mile
run
4 mile run or
cross-train
OFF
20 mile run
at MP+30
Recovery Run
or
Yoga
Cross-train
7 mile
run
6 mile run or
cross-train
OFF
12 mile run
at MP
Recovery Run
or
Yoga
Cross-train
3 mile
run
4 mile run or
cross-train
OFF
22 mile run
at MP +30
Recovery Run
or
Yoga
* with 10 minute warm-up/cool-down
18
MONDAY*
Intervals
WEEK 19
OCT 5-11
WEEK 20
OCT 12-18
WEEK 21
OCT 19-25
GRACE WEEK
OCT 26-NOV 1
TUESDAY
WEDNESDAY
THURSDAY
Tempo Run
Regular Run
FRIDAY
SATURDAY
Long Run
SUNDAY
OFF
14 mile run
at MP +10
Recovery Run
or
Yoga
5 mile run or
cross-train
OFF
12 mile run
at MP
Recovery Run
or
Yoga
Cross-train
6 mile
run
4 mile run or
cross-train
OFF
8 mile run
at MP +20
Recovery Run
or
Yoga
Cross-train
3 mile
jog
OFF
OFF
RACE
RACE
10 hill repeats
200m hill with
downhill
recovery
Cross-train
5 mile
run
6 mile run or
cross-train
8 repeats, 3
minutes fast, 2
minute recovery;
5 minutes, 80%
effort
Cross-train
7 mile
run
10 hill repeats
200m hill with
downhill
recovery
10 repeats,
90 seconds fast,
90 second
recovery
* with 10 minute warm-up/cool-down
19