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Boise River Marathon

Sat May 4, 2024 Boise, ID 83702 US Directions

Marathon Training - Beginner Program (12 Week)

This program assumes you have a goal of just completing the marathon, whether that is walking or running or a combination of the two. Majority of the training is based on the number of minutes, not miles. Control your effort in a way to be able to complete each workout as prescribed. No days are indicated for each individual workout, that is meant as a way for you to structure the week around your personal schedule The only advice in this area would be to make sure the longest run and the speed session each week are separated by at least two days. 

Program provided by Dr. Ben Gall. Coach Gall has over 20 years of experience as a USATF Level 2 certified coach who provides more personalized one on one coaching if desired. He can be reached at ben.infinityrunning@gmail.com

Week 1: 4 training days

  • 2x 30 min brisk walk/jog
  • 1x 30min (10 min warm up, 5min run, 5 min  walk, 5 min run, 5 min walk)
  • 1x 60 min brisk walk with jogging mixed in

Week 2: 4 training days (repeat of week 1)

  • 2x 30 min brisk walk/jog
  • 1x 30min (10 min warm up, 5min run, 5 min  walk, 5 min run, 5 min walk)
  • 1x 60 min brisk walk with jogging mixed in

Week 3: 5 training days 

  • 2x35 min brisk walk/jog
  • 1x50 min walk/jog
  • 1x30 min 10 min warm up walk, 15 min run, 5 min walk
  • 1x80 min walk/jog

Week 4: 5 training days

  • 2x35 min brisk walk/jog
  • 1x50 min walk/jog
  • 1x30 min 10 min warm up walk, 15 min run, 5 min walk
  • 1x90 min walk/jog

Week 5: 5 training days

  • 2x45 min brisk walk/jog
  • 1x65 min brisk walk/jog
  • 1x40 min (10 min warm up walk, 20 min run, 10 min cool down walk)
  • 1x90 min brisk walk/jog

Week 6: 4 training days 

  • 2x45 min brisk walk/jog
  • 1x10k Time Trial (in class)
  • 1x 1 hr 45 min brisk walk/jog

Week 7: 5 training days

  • 2x60 min brisk walk/jog
  • 2x40 min, (10 min warm up walk, 20 min run, 10 min cool down walk)
  • 1x 2 hour brisk walk/jog

Week 8: 5 training days (Hardest Week)

  • 2x45 min brisk walk/jog
  • 1x60 min 18 min warm up, 8 min run, 4 min walk, 8 min run, 4 min walk, 8 min run, 12 min walk cool down)
  • 1x30 min easy walk/jog
  • 13 mile walk jog (record time it takes to complete)

Week 9: 5 training days

  • 2x45 min brisk walk/jog
  • 1x60 min brisk  walk/jog
  • 1x30 min brisk  walk/jog
  • 1x 2 hour walk/jog (record  distance covered)

Week 10: 5 training days

  • 2x45 min brisk walk/jog
  • 1x55 min brisk walk/jog
  • 1x40 min (10 min warm up walk, 20 min run, 10 min cool down walk)
  • 1x90 min brisk walk/jog

Week 11: 4 training days

  • 2x45 min brisk walk/jog
  • 1x10k Time Trial (in class)
  • 1x80 min brisk walk/jog (done at least 7 days before marathon)

Week 12: 3 training days

  • 2x30 min easy walk/jog
  • Marathon!

 

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