Week 1: Getting Started (June 21-27, 2025)
Welcome to the first week of your marathon training journey! This week focuses on establishing the habit of regular exercise and introducing your body to the run/walk method. The workouts are intentionally light to help you ease into the program.
Week 1 Goals
- Establish a consistent training routine
- Get comfortable with the run/walk method
- Complete your first 3-mile long run using run/walk intervals
- Understand proper warm-up and cool-down techniques
Daily Workout Schedule
Monday: Rest Day
Start your training week with a complete rest day. Focus on getting adequate sleep and staying hydrated. If you’re feeling stiff, some gentle stretching is fine, but avoid any strenuous activity.
Tuesday: Easy Run/Walk
Total Time: 30 minutes
- Walk briskly for 2 minutes
- Perform dynamic stretches for 3 minutes:
- 10 leg swings (each leg)
- 10 arm circles forward and backward
- 10 walking lunges
- 20 seconds high knees
- 20 seconds butt kicks
- Run 2 minutes / Walk 3 minutes
- Repeat this cycle 4 times
- Keep running at a conversational pace (you should be able to speak in complete sentences)
- Walk slowly for 2 minutes
- Perform static stretches for 3 minutes:
- Calf stretch (30 seconds each side)
- Quad stretch (30 seconds each side)
- Hamstring stretch (30 seconds each side)
- Hip flexor stretch (30 seconds each side)
Wednesday: Cross-Training
Duration: 30-45 minutes
- 30-45 minutes easy cycling (indoor or outdoor)
- Keep at a conversational pace
- Focus on high cadence (faster pedaling) rather than resistance
- 30 minutes easy swimming
- Any stroke is fine, focus on smooth movements
- Take breaks as needed
- 30 minutes focusing on core and legs:
- 3 sets of 10 bodyweight squats
- 3 sets of 10 lunges (each leg)
- 3 sets of 30-second planks
- 3 sets of 10 bridges
- 3 sets of 10 calf raises
- Rest 60 seconds between sets
Thursday: Easy Run/Walk
Total Time: 30 minutes
Same as Tuesday
- Run 2 minutes / Walk 3 minutes
- Repeat this cycle 4 times
- Focus on relaxed breathing and good posture
Same as Tuesday
Friday: Rest Day
Complete rest or gentle stretching. It’s important to give your body time to recover and adapt to the new training stimulus.
Saturday: Long Run/Walk
Total Distance: 3 miles
- Same as Tuesday but extend to 5 minutes of dynamic movements
- Run 2 minutes / Walk 3 minutes
- Repeat this cycle until you reach 3 miles
- Focus on maintaining even effort, not speed
- Stay hydrated – bring water if needed
- Walk 5 minutes
- Extended static stretching (5 minutes) focusing on all major muscle groups
Sunday: Active Recovery
20-30 minutes easy walking
20 minutes light yoga focusing on recovery and flexibility
Rest completely if feeling fatigued
Tips for Week 1
Running Form
- Keep your head up and eyes forward
- Relax your shoulders and arms
- Maintain a slight forward lean from the ankles (not the waist)
- Aim for a midfoot strike rather than landing on your heels
- Take shorter, quicker steps rather than long strides
Mental Approach
- Focus on completion, not speed
- Be patient with yourself – this is just the beginning
- Celebrate each workout completed as a victory
- Use the walk breaks to reset mentally and physically
- Consider keeping a training journal to track your progress