Run for charity recommends that you allow yourself at least 24 Weeks to train for a marathon. Our training plans are design for beginners who have little to no running experience, we also recommend that you consult your doctor before you start any training plan. Espcially if you haven't exericsed for a while or if you have any exisitng health issues.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | 1 mile easy run | Rest | Speed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 5 sets | Rest | Gentle walk followed by full body stretches | 20 minute gentle run | Rest |
| Week 2 | 1.5 mile easy run | Rest | Speed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 6 sets | Rest | Gentle walk followed by full body stretches | 20 minute gentle run | Rest |
| Week 3 | 2 mile easy run | Rest | Speed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 7 sets | Rest | Gentle walk followed by full body stretches | 20 minute gentle run | Rest |
| Week 4 | 2.5 mile easy run | Rest | Speed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 8 sets | Rest | Gentle walk followed by full body stretches | 22 minute gentle run | Rest |
| Week 5 | 3 mile easy run | Rest | Speed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 9 sets | Rest | Gentle walk followed by full body stretches | 24 minute gentle run | Rest |
| Week 6 | 4 mile easy run | Rest | Speed training = Run 1 minute, sprint 10 seconds, walk 1 minute x 10 sets | Rest | Gentle walk followed by full body stretches | 26 minute gentle run | Rest |
| Week 7 | 5 mile easy run | Rest | Speed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 5 sets | Rest | Gentle walk followed by full body stretches | 28 minute gentle run | Rest |
| Week 8 | 6 mile easy run | Rest | Speed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 6 sets | Rest | Gentle walk followed by full body stretches | 30 minute gentle run | Rest |
| Week 9 | 7 mile easy run | Rest | Speed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 7 sets | Rest | Gentle walk followed by full body stretches | 32 minute gentle run | Rest |
| Week 10 | 8 mile easy run | Rest | Speed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 8 sets | Rest | Gentle walk followed by full body stretches | 34 minute gentle run | Rest |
| Week 11 | 9 mile easy run | Rest | Speed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 9 sets | Rest | Gentle walk followed by full body stretches | 36 minute gentle run | Rest |
| Week 12 | 10 mile easy run | Rest | Speed training = Run 2 minute, sprint 15 seconds, walk 2 minute x 10 sets | Rest | Gentle walk followed by full body stretches | 38 minute gentle run | Rest |
| Week 13 | 11 mile easy run | Rest | Speed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 5 sets | Rest | Gentle walk followed by full body stretches | 40 minute gentle run | Rest |
| Week 14 | 12 mile easy run | Rest | Speed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 6 sets | Rest | Gentle walk followed by full body stretches | 44 minute gentle run | Rest |
| Week 15 | 13.5 mile easy run | Rest | Speed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 7 sets | Rest | Gentle walk followed by full body stretches | 48 minute gentle run | Rest |
| Week 16 | 15 mile easy run | Rest | Speed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 8 sets | Rest | Gentle walk followed by full body stretches | 52 minute gentle run | Rest |
| Week 17 | 16.5 mile easy run | Rest | Speed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 8 sets | Rest | Gentle walk followed by full body stretches | 56 minute gentle run | Rest |
| Week 18 | 18 mile easy run | Rest | Speed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 9 sets | Rest | Gentle walk followed by full body stretches | 60 minute gentle run | Rest |
| Week 19 | 20 mile easy run | Rest | Speed training = Run 3 minite, sprint 20 seconds, walk 1 minute x 10 sets | Rest | Gentle walk followed by full body stretches | 70 minute gentle run | Rest |
| Race week | 6 mile run moderate pace | Rest | 3 mile run moderate pace | Rest | Gentle walk followed by full body stretches | Race day | Rest |
