Training

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 that you need more conditioning before starting the program, use the “conditioning program.”

Note: This is the minimum that 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 one 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 are currently capable of running 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 is 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 fatburning 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.

11. Have fun!

To Finish – for runners and walkers
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 off 30 min run off 30 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/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
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/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/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/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/MM
20 off 30 min run off 30 min run easy walk off 20 miles
21 off 30 min run of 30 min run easy walk off 6 miles
22 off 30 min run off 30 min run easy walk off 6 miles/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

Run with the legend

Run, walk, hike and move back to 490 BCE when the founder of our sport, Phidippides, changed the course of history with this run!

GET MOTIVATED by participating in the origins of our sport (and western democracy)! Join the team at Phidippides Running and Greek-American Dean Karnazes and connect to the rich history of distance running with scenic views, landmarks, and a fun podcast.

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