Free Marathon Training Plans

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If you want to walk a marathon, this Walk Training Program is for you! This is a very popular program for long distance walkers and thousands have used it successfully to reach the finish line with a smile on your face.

The Walk Program also incorporates optional cross-training workouts and rest days to allow your body to acclimate and adapt to the progression of the program. Week by week, your body will adapt, get stronger and walk longer.

The cross-training workouts are optional and allow you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The key is to find the program that best matches your current training and start there. You will progress more quickly and reach your goals more effectively.

The “Walk” Training Program is best suited for those who have been walking regularly at least 3-4 times per week and are comfortable walking 3-5 miles at a time. If you are currently walking less, that is okay! You may want to follow the Walk Half Marathon Program and build your way up to the marathon.

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The Walk-Run Program is the perfect blend for walkers who want to challenge themselves by sprinkling in a little running or improving finish times. It also works well for first-time marathoners who are new to running and want to safely progress to participating in the marathon. The blend of walking and running together reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance.

This program begins with three walk-run workouts per week that include running for 1-2 minutes followed by walking 3-4 minutes. These walk-run intervals are repeated each session, allowing the body to cover the distance effectively and with reduced risk for injury.

The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.
The key is to find the program that best matches your current training and start there. You will progress more quickly and reach your goals more effectively.

The Walk-Run Program is best suited for those who have been walking regularly 3-5 times per week for 45-80 minutes for at least six months. If you are currently walking less, that is okay! You may want to follow the Walk Marathon Program or the Walk-Run Half Marathon Program and build your way up.

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The Run-Walk Marathon Program is a very popular program for first-timers and those who want to enjoy training with minimal risk of injury. The program includes running mixed with power-walk breaks and begins with three run-walk sessions per week. It is the recipe of the number of minutes if each that transforms every day mortals to marathoners. This is also the Penguin’s favorite plan. He always uses some blend of running and walking in training and racing.

The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The Run-Walk Program is a perfect program for first-timers, those who have had problems with aches or pains and those who want to progress safely with reduced risk of injury.

The blend of walking and running together reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance.

The key is to find the program that best matches your current training and start there. You will progress more quickly and reach your goals more effectively.

The “Run-Walk” Program is best suited for those who are new to running and have been covering at least 3-4 miles comfortably 3-4 times per week for at least six months. If you are currently running less, that is okay! You may want to follow the Walk-Run Marathon Program and build your way up.

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If this is your first marathon and you have been running regularly, this is the program for you! It will take you from a 5 mile run to the start line and finish line of the marathon. Week by week, you will gradually progress your mileage to running 20 miles in preparation for the race. The key is in the recipe that includes a perfect blend of running easy days, long endurance runs, cross-training and rest.

The Beginner Program is geared to first-timer marathoners and gradually builds in mileage and intensity allowing your body to adapt to the new distances week to week.

The key is to find the program that best matches your current training and start there. You will progress more quickly and reach your goals more effectively.

The Beginner Marathon Run Program includes four runs per week. The program also includes optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The Beginner or First-Timer Marathon Program is a perfect strategy for those who have been running 3-5 miles comfortably 3-4 times per week for at least six months. If you are running less, that is okay! Consider the “Run-Walk” Program for the marathon or the Beginner Run Program for the Half Marathon and build your way up.

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The Intermediate Marathon Program is a step up in mileage and intensity from the Beginner Program and geared towards runners who have completed a marathon and want to improve their time. It incorporates four runs per week including longer endurance runs, speed and race pace workouts, cross-training, and higher mileage. It includes two 20-mile long runs, speed and race pace workouts.

The speed workouts focus on improving speed, fitness and efficiency in running. These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running

The Intermediate Marathon Program is best suited for those who have been running at least 4-5 times per week for 45-90 minutes for at least one year and have completed a marathon in the past year. If you are running less, it may be better strategy to start with the Beginner Marathon Program and build up to the Intermediate Marathon Program.

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The Advanced Marathon Program follows a similar progression as the Beginner and Intermediate, except you begin with an 8 mile long run and peak with three 20 milers. This program is geared towards seasoned marathoners who are looking to qualify for Boston, improve their time and boost performance. The Advanced Marathon Program includes three 20 mile long runs, race pace workouts, speed work [intervals, tempo, pickups] drills, cross-training and
strength and rest days.

The speed workouts focus on improving speed, fitness and efficiency in running. These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

The Advanced Marathon Program is best suited for those who have been running at least 5-6 times per week for 45-90 minutes for at least one year and have run a marathon. If you are running less, consider the Intermediate Marathon Program.

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