Marathon Training
Marathon To Finish — for runners and walkers
How to Train for Marathon by Jeff Galloway
This program is designed for those who have been doing some running or walking for a few weeks. If you think you need more conditioning before starting the program, use the “conditioning program.”
Note: This is the minimum I’ve found necessary to finish with strength. If you are already running/walking more than this amount and are able to recover between workouts, you may continue to do what you are doing—but be careful.
- I don’t recommend that first-time marathon participants try for a time goal. Do the first to finish, running/walking at a comfortable training pace.
- To begin this program, you should have done a long run/walk within the past 2 weeks of at least 3 miles. If your long one is not this long, gradually increase the weekend run/walk to this distance before starting this program.
- (Runners) What is my current level of performance? Read the chapter in this book on “Choosing The Right Goal…”. After you have run 3-4 “magic miles” (MM), multiply by 1.3. This tells you what you can currently run in a marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs listed in the schedule. Even in the marathon itself, I don’t recommend running this fast—run at the training pace that was comfortable for you on your last long runs.
- (Runners) What pace should I run on the long ones? Take your MM time and multiply
by 1.3. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60° F or cooler. It is always better to run slower than this pace. - Walkers and runners should pace the long one so there’s no huffing and puffing—even at the end.
- When the temperature rises above 60° F, runners should slow down by 30 seconds
a mile for every 5 degrees above 60° F on long runs and the race itself. Walkers, slow down enough to avoid huffing and puffing. - Run Walk Run ratio should correspond to the pace used (Runners).
- 8 min/mi—run 4 min/walk 30 seconds
- 9 min/mi— 2 min run/walk 30 seconds
- 10 min/mi—-1:30/30
- 11 min/mi—1:00/30
- 12 min/mi—-1:00/30 or 40/20
- 13 min/mi—-30/30
- 14 min/mi—30/30 or 30/20
- 15 min/mi—15/30
- 16 min/mi—10/30
- Walkers—use the walk-shuffle ratio that works for you to avoid huffing and puffing
- It’s fine to do cross-training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running/walking in doing this, but you’ll increase your fat-burning potential. Don’t do exercises like stair machines that use the calf muscle on cross-training days.
- Be sure to take a vacation from strenuous exercise on the day before your weekend runs/walks.
Have fun!
To Finish – for runners and walkers
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
---|---|---|---|---|---|---|---|
1 | off | 30 min run | off | 25 min run | easy walk | off | 3 miles |
2 | off | 30 min run | off | 30 min run | easy walk | off | 4 miles |
3 | off | 30 min run | off | 30 min run | easy walk | off | 5 miles |
4 | off | 30 min run | off | 30 min run | easy walk | off | 2.5 miles with MM |
5 | off | 30 min run | off | 30 min run | easy walk | off | 6 miles |
6 | off | 30 min run | off | 30 min run | easy walk | off | 3 miles with MM |
7 | off | 30 min run | off | 30 min run | easy walk | off | 7.5 miles |
8 | off | 30 min run | off | 30 min run | easy walk | off | 3 miles with MM |
9 | off | 30 min run | off | 30 min run | easy walk | off | 9 miles |
10 | off | 30 min run | off | 30 min run | easy walk | off | 4 miles |
11 | off | 30 min run | off | 30 min run | easy walk | off | 10.5 miles |
12 | off | 30 min run | off | 30 min run | easy walk | off | 4 miles with MM |
13 | off | 30 min run | off | 30 min run | easy walk | off | 12 miles |
14 | off | 30 min run | off | 30 min run | easy walk | off | 4 miles |
15 | off | 30 min run | off | 30 min run | easy walk | off | 14 miles |
16 | off | 30 min run | off | 30 min run | easy walk | off | 5 miles with MM |
17 | off | 30 min run | off | 30 min run | easy walk | off | 17 miles |
18 | off | 30 min run | off | 30 min run | easy walk | off | 5 miles |
19 | off | 30 min run | off | 30 min run | easy walk | off | 6 miles with MM |
20 | off | 30 min run | off | 30 min run | easy walk | off | 20 miles |
21 | off | 30 min run | off | 30 min run | easy walk | off | 6 miles |
22 | off | 30 min run | off | 30 min run | easy walk | off | 6 miles with MM |
23 | off | 30 min run | off | 30 min run | easy walk | off | 23 miles |
24 | off | 30 min run | off | 30 min run | easy walk | off | 6 miles |
25 | off | 30 min run | off | 30 min run | easy walk | off | 7 miles |
26 | off | 30 min run | off | 30 min run | easy walk | off | 26 miles |
27 | off | 30 min run | off | 30 min run | easy walk | off | 7 miles |
28 | off | 30 min run | off | 30 min run | easy walk | off | 6 miles |
29 | off | 30 min run | off | 30 min run | easy walk | off | 7 miles |
30 | off | 30 min run | off | 30 min run | easy walk | off | MARATHON |
31 | off | 30 min run | off | 30 min run | easy walk | off | 7 miles |
32 | off | 30 min run | off | 30 min run | easy walk | off | 6 miles |