Run for Charity Marathon Training Plan

“Run for charity recommends that you allow yourself at least 24 Weeks to train for a marathon. Our training plans are designed for beginners who have little to no running experience, we also recommend that you consult your doctor before you start any training plan. Especially if you haven’t exercised for a while or if you have any existing health issues.”

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 11 mile easy runRestSpeed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 5 setsRestGentle walk followed by full body stretches20 minute gentle runRest
Week 21.5 mile easy runRestSpeed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 6 setsRestGentle walk followed by full body stretches20 minute gentle runRest
Week 32 mile easy runRestSpeed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 7 setsRestGentle walk followed by full body stretches20 minute gentle runRest
Week 42.5 mile easy runRestSpeed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 8 setsRestGentle walk followed by full body stretches22 minute gentle runRest
Week 53 mile easy runRestSpeed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 9 setsRestGentle walk followed by full body stretches24 minute gentle runRest
Week 64 mile easy runRestSpeed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 10 setsRestGentle walk followed by full body stretches26 minute gentle runRest
Week 75 mile easy runRestSpeed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 5 setsRestGentle walk followed by full body stretches28 minute gentle runRest
Week 86 mile easy runRestSpeed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 6 setsRestGentle walk followed by full body stretches30 minute gentle runRest
Week 97 mile easy runRestSpeed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 7 setsRestGentle walk followed by full body stretches32 minute gentle runRest
Week 108 mile easy runRestSpeed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 8 setsRestGentle walk followed by full body stretches34 minute gentle runRest
Week 119 mile easy runRestSpeed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 9 setsRestGentle walk followed by full body stretches36 minute gentle runRest
Week 1210 mile easy runRestSpeed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 10 setsRestGentle walk followed by full body stretches38 minute gentle runRest
Week 1311 mile easy runRestSpeed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 5 setsRestGentle walk followed by full body stretches40 minute gentle runRest
Week 1412 mile easy runRestSpeed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 6 setsRestGentle walk followed by full body stretches44 minute gentle runRest
Week 1513.5 mile easy runRestSpeed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 7 setsRestGentle walk followed by full body stretches48 minute gentle runRest
Week 1615 mile easy runRestSpeed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 8 setsRestGentle walk followed by full body stretches52 minute gentle runRest
Week 1716.5 mile easy runRestSpeed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 8 setsRestGentle walk followed by full body stretches56 minute gentle runRest
Week 1818 mile easy runRestSpeed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 9 setsRestGentle walk followed by full body stretches60 minute gentle runRest
Week 1920 mile easy runRestSpeed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 10 setsRestGentle walk followed by full body stretches70 minute gentle runRest
Race week6 mile run moderate paceRest3 mile run moderate paceRestGentle walk followed by full body stretchesRace dayRest