Couch to marathon training plan

The couch to marathon training program is meant for those who are not active runners and have decided (for one of many reasons) to conquer a marathon. You won’t break any records by following this plan, but it will get you to the point where you can finish a marathon with periodic walking breaks in a year’s time. The only requirement for starting this plan is that you can comfortably walk 2 miles. Regardless of how easy this plan may seem (especially in the early weeks), you should be thoroughly examined by a qualified medical professional before beginning.

If you feel fit enough, you can jump into this plan almost anywhere. Find the latest week in the plan that you think you can complete right now and start the plan three weeks before that. If you’re feeling fit enough to jump in at week #25, you might want to consider our 18 week beginner marathon training plan instead.

In addition to the running and walking workouts in the plan, you should also perform some kind of strength training regimen 2-3 times per week. The Myrtl routine, basic core strengthening routine, basic leg strengthening routine and basic upper body routine will help keep you injury free. Cease strength training 4 weeks prior to the marathon.

For most days, the plan is marked with a number followed by a superscript letter. You’ll find instructions for those workouts at the bottom of the plan. Most Saturday mileage is marked with a * indicating you should run 1 mile and walk for 1 minute until you’ve completed the prescribed mileage. Where there is no superscript letter or *, simply jog the prescribed mileage without walk breaks.

Click for a printable version of this training plan.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
Week #1	2A	Off	2A	Off	Off	2A	Off	6
Week #2	2B	Off	2B	Off	Off	2B	Off	6
Week #3	2C	Off	2C	Off	Off	2C	Off	6
Week #4	2D	Off	2D	Off	Off	3E	Off	7
Week #5	2F	Off	2F	Off	Off	3G	Off	7
Week #6	3G	Off	3G	Off	2F	3H	Off	11
Week #7	3H	Off	3H	Off	3G	4I	Off	13
Week #8	3H	Off	2	Off	3H	4I	Off	12
Week #9	2	Off	3J	Off	2	5K	Off	12
Week #10	2.5	Off	3J	Off	2.5	5K	Off	13
Week #11	2.5	Off	4L	Off	2.5	5K	Off	14
Week #12	2	Off	3	Off	2	5M	Off	12
Week #13	3	Off	4N	Off	3	6*	Off	16
Week #14	3	Off	4N	Off	3	6*	Off	16
Week #15	3	Off	4N	Off	3	7*	Off	17
Week #16	3	Off	4N	Off	3	7*	Off	17
Week #17	3	Off	4N	Off	3	8*	Off	18
Week #18	3	Off	5O	Off	3	8*	Off	19
Week #19	3	Off	5O	Off	3	9*	Off	20
Week #20	3	Off	6P	Off	3	9*	Off	21
Week #21	3	Off	6P	Off	3	10*	Off	22
Week #22	3	Off	8Q	Off	3	10*	Off	24
Week #23	3	Off	6P	Off	3	12*	Off	24
Week #24	3	Off	6P	Off	3	12*	Off	24
Week #25	3	Off	6P	Off	3	13*	Off	25
Week #26	3	Off	6P	Off	3	13*	Off	25
Week #27	3	Off	4	Off	3	14*	Off	24
Week #28	3	Off	4	Off	3	14*	Off	24
Week #29	3	Off	6R	Off	3	12*	Off	24
Week #30	3	Off	6R	Off	3	15*	Off	27
Week #31	4	Off	6R	Off	3	15*	Off	28
Week #32	3	Off	6R	Off	3	16*	Off	28
Week #33	3	Off	6R	Off	3	16*	Off	28
Week #34	4	Off	6R	Off	4	12*	Off	26
Week #35	3	Off	8Q	Off	3	17*	Off	31
Week #36	3	Off	8Q	Off	3	17*	Off	31
Week #37	3	Off	8S	Off	3	14*	Off	28
Week #38	3	Off	8S	Off	3	18*	Off	32
Week #39	3	Off	8S	Off	3	18*	Off	32
Week #40	3	Off	8S	Off	3	19*	Off	33
Week #41	3	Off	8S	Off	3	19*	Off	33
Week #42	3	Off	8S	Off	3	16*	Off	30
Week #43	4	Off	5	Off	3	20*	Off	32
Week #44	4	Off	5	Off	3	21*	Off	33
Week #45	4	Off	5	Off	3	22*	Off	34
Week #46	4	Off	5	Off	3	22*	Off	34
Week #47	4	Off	6	Off	4	18*	Off	32
Week #48	3	Off	6	Off	3	23*	Off	35
Week #49	3	Off	6	Off	3	24*	Off	36
Week #50	3	Off	6	Off	3	18*	Off	30
Week #51	3	Off	6	Off	3	12*	Off	24
Week #52	3	Off	3	Off	Off	3*	Race (26.2)	35.2

INSTRUCTIONS

 

*Jog 1 mile and walk 1 minute until you’ve completed the prescribed distance.

A: Warm up with a 5 minute walk, then jog 30 seconds and walk 60 seconds until you’ve gone 2 miles.

B: Warm up with a 5 minute walk, then jog 60 seconds and walk 90 seconds until you’ve gone 2 miles.

C: Warm up with a 5 minute walk, then jog 90 seconds and walk 90 seconds until you’ve gone 2 miles.

D: Jog 90 seconds and walk 60 seconds until you’ve gone 2 miles

E: Jog 90 seconds and walk 60 seconds until you’ve gone 3 miles

F: Jog ¼ mile, walk ¼ mile – repeat 3 more times for a total of 2 miles.

G: Jog ¼ mile, walk ¼ mile – repeat 5 more times for a total of 3 miles.

H: Jog ½ mile, walk ¼ mile – repeat 3 more times for a total of 3 miles.

I: Jog ¾ mile, walk ¼ mile – repeat 3 more times for a total of 4 miles.

J: Run 1 mile, rest 3 minutes – repeat 2 more times for a total of 3 miles.

K: Jog ¾ mile, walk ¼ mile – repeat 4 more times for a total of 5 miles.

L: Run 1 mile, rest 3 minutes – repeat 3 more times for a total of 4 miles.

M: Jog 1 mile, walk ¼ mile – repeat 3 more times for a total of 5 miles.

N: Run 2 miles, rest 3 minutes – repeat 1 more time for a total of 4 miles.

O: Run 1 mile, rest 2 minutes – repeat 4 more times for a total of 5 miles.

P: Run 2 miles, rest 2 minutes – repeat 2 more times for a total of 6 miles.

Q: Run 2 miles and rest 3 minutes – repeat 3 more times for a total of 8 miles.

R: Run 3 miles and rest 3 minutes – 1 repeat 1 more time for a total of 6 miles.

S: Run 4 miles and rest 3 minutes – repeat 1 more time for a total of 8 miles.