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.

  1. 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.
  2. 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.
  3. (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.
  4. (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.
  5. Walkers and runners should pace the long one so there’s no huffing and puffing—even at the end.
  6. 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.
  7. 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
  8. Walkers—use the walk-shuffle ratio that works for you to avoid huffing and puffing
  9. 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.
  10. 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

Swipe on mobile to see the full table.

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1off30 min runoff25 min runeasy walkoff3 miles
2off30 min runoff30 min runeasy walkoff4 miles
3off30 min runoff30 min runeasy walkoff5 miles
4off30 min runoff30 min runeasy walkoff2.5 miles with MM
5off30 min runoff30 min runeasy walkoff6 miles
6off30 min runoff30 min runeasy walkoff3 miles with MM
7off30 min runoff30 min runeasy walkoff7.5 miles
8off30 min runoff30 min runeasy walkoff3 miles with MM
9off30 min runoff30 min runeasy walkoff9 miles
10off30 min runoff30 min runeasy walkoff4 miles
11off30 min runoff30 min runeasy walkoff10.5 miles
12off30 min runoff30 min runeasy walkoff4 miles with MM
13off30 min runoff30 min runeasy walkoff12 miles
14off30 min runoff30 min runeasy walkoff4 miles
15off30 min runoff30 min runeasy walkoff14 miles
16off30 min runoff30 min runeasy walkoff5 miles with MM
17off30 min runoff30 min runeasy walkoff17 miles
18off30 min runoff30 min runeasy walkoff5 miles
19off30 min runoff30 min runeasy walkoff6 miles with MM
20off30 min runoff30 min runeasy walkoff20 miles
21off30 min runoff30 min runeasy walkoff6 miles
22off30 min runoff30 min runeasy walkoff6 miles with MM
23off30 min runoff30 min runeasy walkoff23 miles
24off30 min runoff30 min runeasy walkoff6 miles
25off30 min runoff30 min runeasy walkoff7 miles
26off30 min runoff30 min runeasy walkoff26 miles
27off30 min runoff30 min runeasy walkoff7 miles
28off30 min runoff30 min runeasy walkoff6 miles
29off30 min runoff30 min runeasy walkoff7 miles
30off30 min runoff30 min runeasy walkoffMARATHON
31off30 min runoff30 min runeasy walkoff7 miles
32off30 min runoff30 min runeasy walkoff6 miles

Next UP in The Training Series

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