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FINISH THE RACE MARATHON BASE TRAINING PLAN
WK DATE #
MM/DD
MON
TUE
WED
THU
FRI
SAT
SUN
EASY
EASY
STRENGTH
HARD
REST
LONG
X- TRAIN
20 min
30 min
20 min
30 min
30 min
rest
25 min
30 min
25 min
30 min
35 min
rest
30 min
30 min
30 min
30 min
40 min
rest
35 min
30 min
35 min
30 min
45 min
rest
35 min
30 min
35 min
30 min
50 min
rest
40 min
30 min
40 min
30 min
55 min
rest
40 min
30 min
40 min
30 min
45 min
30 min
45 min
30 min
1
run 2 , walk 1
2
run 2 , walk 1
3
run 3 , walk 1
4
run 3 , walk 1
5
run 4 , walk 1
6
run 4 , walk 1
7
run 5 , walk 1
8
run 5 , walk 1
MINUTES NOT MILES
30 min run 3 minutes walk 1 minute
walk
walk
walk
walk
walk
walk
walk
walk
run 2 , walk 1
run 2 , walk 1
run 3 , walk 1
run 3 , walk 1
run 4 , walk 1
run 4 , walk 1
run 5 , walk 1
run 5 , walk 1
walk
walk
walk
walk
walk
walk
walk
walk
20 min
run 2 , walk 1
25 min
run 2 , walk 1
30 min
run 3 , walk 1
35 min
run 3 , walk 1
35 min
run 4 , walk 1
40 min
run 4 , walk 1
40 min
run 2 , walk 1
run 2 , walk 1
run 3 , walk 1
run 3 , walk 1
run 4 , walk 1
run 4 , walk 1
run 5 , walk 1
run 5 , walk 1
60 min
rest
rest
5K Test Run
rest
BASE TRAINING This phase is all about getting your body ready for the mileage that comes with official training. Before running for miles, focus on learning how to run and getting in shape. Follow the run walk ratios listed. If it feels like you’re not running enough, don’t worry! There is plenty of time in training and plenty of miles ahead. Just stick to the plan and you will be golden. Remember to get fitted for proper running shoes at your local running store during this phase!
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